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 23, 2013

"8-8-30 OFF" (Siskey Y Cardio-Strength Preview)

EQUIPMENT: Bench (with optional extra risers), Heavy DBs (15s-20s), Mat

4 Rounds -
*8 x Air Squat
*8 x Plank Windmill
*8 x Sumo Squat
*8 x Uneven-Hands Push-Up (switch lead hand ea. rep)

SET #1:
10 Min. AMRAP -
*8 ea. x Lunge Jump (R and L = 1)
*8 x Box Jump
*30 sec. REST or Elbow Plank Hold

SET #2:
10 Min. AMRAP -
*8 x DB Thruster
*8 x Decline Push-Up (sub: Pike Push-Up on floor)(challenge: 180 degree hips)
*30 sec. REST or Hollow Body Hold

SET #3:
10 Min. AMRAP -
*8 x Surfer Get-Up (alt. lead leg ea. rep) 
*8 x DB Squat Clean (sub: Jumping DB Deadlift)
*30 sec. REST or V-Sit Hold 

SET #4:
10 Min. AMRAP -
*8 x Hand-Release Push-Up
*8 ea. x 1/4 Single-Leg Squat (option: atop bench, heel of non-working leg taps floor)
*30 sec. REST or Plank Walk Up/ Down Bench (2 risers high)

SET #5:
10 Min. AMRAP -
*8 x Double-Arm DB Snatch
*8 x Renegade Fly (DB Push-Up + Fly R + Fly L)
*30 sec. REST or Hollow Hold Flutter Kick (hands beneath low back)

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