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.

Wednesday, January 16, 2013

30/30 (Preview of Siskey Y Cardio-Strength)

EQUIPMENT: 2-Riser Bench, Mat, Heavy DBs


WARM-UP: Count out every rep together today!
3 Rounds (squat) -
10 x Air Squat
10 x Sumo Squat
10 x Weightless OH Squat
-30 sec. ACTIVE STRETCH b/w rounds

3 Rounds (push-up) -
10 x Knee Push-Up
10 x Push-Up (even if you do knee push-up, just hit toes in plank OR incline)
10 x X-Body Push-Up (mod: incline)
-30 sec. ACTIVE STRETCH b/w rounds
SET #1 (thruster):
3 Rounds -
10 x Thruster
10 x Lunge Thruster
10 x 1DB Deck Squat + Thruster (mod: no weight)
-30 sec. REST b/w rounds

SET #2 (burpee):
3 Rounds -
10 x Burpee
10 x Plank Rowing Squat-Thrust (row R + row L + hop in, pwr. clean, push press)
10 x DB Burpee
-30 sec. REST b/w rounds

SET #3 (lunge):
3 Rounds -
10 ea. leg x Side Lunge (DBs in front rack)(10 x R, then 10 x L)
10 ea. leg x Bulgarian Split Squat (chllge: DB Front Rack)(10 x R, then 10 x L)
10 ea. leg x OH Step-Back Lunge + Step-Up to box (10 x R, then 10 x L)(mod: front rack)
-30 sec. REST b/w rounds

SET #4 (plyos):
3 Rounds -
10 x Squat-Touch Box Jump
10 x Lateral Hop over box (over and back = 1)(mod: phantom hop box)
10 x Pike Jump (sub: Tuck Jump)
-30 sec. REST b/w rounds

SET #5 (abs):
3 Rounds -
10 x V-Up (challenge: weighted w/ 1DB)
10 x 2DB Sit-Up + Shoulder Press
10 x Chest Press Double-Leg Drop (w/ mat atop bench)
-30 sec. REST b/w rounds

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