Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Thursday, December 20, 2012

Rough Rounds of Fives (S3 Conditioning)

EQUIPMENT: Barbell (75 lb.) OR Heavy DBs, Jump Rope, Pull-Up Bar, Rower

*20 x Ankle Raise
*20 x Air Squat
*200m Run
*20 x Ankle Raise
*20 x Air Squat

*Active Stretch
NOTE: may do all barbell exercises with DBs, instead.

SET #1:
5 Rounds -
*200m Run
*5 x Barbell Burpee (barbell push-up, hop in, power clean, push press)

SET #2:
5 Rounds -
*200m Row
*5 x Deadhang Toes-to-Bar + Deadhang Pull-Up

SET #3:
5 Rounds -
*50 x Double-Under (mod: 25 x Singles w/ jump rope + 25 x Lateral Hop over barbell)
*5 x Bear Complex (power clean, thruster, behind-the-neck thruster)

5 Min. AMRAP -
*5 x 10m Bear Crawl Fwd. there/ 10m Bear Crawl Bkwd. back
*5 x Curtis P (power clean, front lunge R and L)

No comments:

Post a Comment