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.

Monday, January 21, 2013

Four Corners Plus



Equip: Barbell (95/75), KB (1.25/1.0), Box (20”)


WARM-UP:
*Active Stretch

*20 x Air Squat + 20 x Push-Up
*400m Run
*20 x Squat Jump + 20 x Shoulder-Tapping Push-Up
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STRENGTH #1:
4 Rounds -
*8 x Squat Clean From Toes (95/73)
-30 sec. REST b/w rounds

4 CORNERS #1 (using S3 200m course):
*In Corner #1: 20 x X-Body Push-Up
Sprint through 4 corners to 5th corner
*In Corner #2: 15 x X-Body Push-Up
Sprint through 4 corners to 5th corner
*In Corner #3: 10 x X-Body Push-Up
Sprint through 4 corners to 5th corner
*In Corner #4: 5 x X-Body Push-Up
Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #2:
4 Rounds -
*5 x Bear Complex (95/73)
-30 sec. REST b/w rounds

4 CORNERS #2:
*In Corner #1: 40 x Weightless OH Squat (Jump)
Sprint through 4 corners to 5th corner
*In Corner #2: 30 x Weightless OH Squat (Jump)
Sprint through 4 corners to 5th corner
*In Corner #3: 20 x Weightless OH Squat (Jump)
Sprint through 4 corners to 5th corner
*In Corner #4: 10 x Weightless OH Squat (Jump)
Sprint through 4 corners to 5th corner (back to your start @ Corner #1)

STRENGTH #3:
4 Rounds -
*5 ea. leg x Front Rack Step-Up (75/53)(sub: w/ DBs)
-30 sec. REST b/w rounds

4 CORNERS #3:
*In Corner #1: 40 x KB Swing
Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner
*In Corner #2: 30 x KB Swing
Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner
*In Corner #3: 20 x KB Swing
Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner
*In Corner #4: 10 x KB Swing
Sprint through 4 corners; grab KB; OH Walk w/ KB to 5th corner(back to your start @ Corner #1)

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