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, February 20, 2013

3-2-1 Minutes to STRONG (Siskey Y Cardio Strength)

EQUIPMENT: Heavy DBs, Bench (2 Risers ea. side), Extra Stack of 4 Risers, Mat (optional)

ANNOUNCEMENT: my last class will be 3/12 (4 (including this one) to go!)

ACTIVE STRETCH: 10 x Toe Hold Squat; 10 x Down Dog Ankle Raise; 5 ea. x Mantis

WARM-UP (3 min.):
3 Rounds -
*30 sec. x Overhead Air Squat
*20 sec. x Push-Up
*10 sec. x Plank Windmill
------------------------------------------------------------------2 riser bench OK, but you may go higher; may also just raise bench (or stack of 4-8 risers) for modified pistols 

SET #1 (13 min.):
2 Rounds -
*3 min. AMRAP: Atomic Man Maker
*2 min. AMRAP: Squat Cleaning Thruster
*1 min. AMRAP: Squat-Touching Box Jump
-1 min. REST b/w rounds 

SET #2 (13 min.):
2 Rounds -
*3 min. AMRAP: Triple Burpee-Lateral Hop-Over (3 push-up - hop in and up + 3 lat. hop over)
*2 min. AMRAP: alt. Pistol (mod: 1-legged sit to box - stand; 2-legged sit to 1-legged stand)
*1 min. AMRAP: DB Power Jack
-1 min. REST b/w rounds 

SET #3 (13 min.):
2 Rounds -
*3 min. AMRAP: (DB Front Rack) Side Lunge R & L + Fwd. Lunge R & L
*2 min. AMRAP: alt. Hammer Curl Squat/ Stand OR DB Plank Walk Up/ Down Bench
*1 min. AMRAP: Knees-to-Elbows Tuck Jump (sub: torso twisting prisoner squat)
-1 min. REST b/w rounds 

SET #4/ FINISHER (6 min.):
6 Rounds (alt. sides ea. round) -
*30 sec. x Single-Arm Plank Hold (challenge: @ Decline)(mod: @ Incline)
*30 sec. x Lunge Hover Hold

TIMING CHEAT SHEET:  0-3-5-6-7-10-12-13 min. mark

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