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.

Tuesday, February 5, 2013

Ladder Up-Downs



Equip: Rower, Box (24”/20), Wall Ball (20/14), Barbell (75/55) 


WARM-UP:

*Active Stretch
---------------------------------------------------------------

SET #1:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Air Squat
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Burpee
Upon Immediate Completion:
*400m Run
*400m Row

*2 Minute Recovery*

SET #2:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Box Jump
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Wall Ball
Upon Immediate Completion:
*400m Run
*400m Row

*2 Minute Recovery* (set up barbell if choosing SDLHP for final set)

SET #3:
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 lengths x Sumo Deadlift High Pull
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Push Press
Upon Immediate Completion:
*400m Run
*400m Row

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