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.

Friday, March 15, 2013

HOLD STILL!!

Above: Every heard the Yo Gabba Gabba song that goes like this? "Wiggle, wiggle, wiggle - Go! Wiggle, wiggle, wiggle - Go! Ho-o-o-o-ld St-i-i-i-i-ll!"



EQUIPMENT: Barbell (95/65)(Rx+: 115/85), KB (53/35), Rings, Pull-Up Bar, Rower

WARM-UP:
*Active Stretch
*400m Run
*400m Row
--------------------------
WORKOUT PATTERN:
4 Rounds @ Ea. Station (8 min.) -
*1 min. AMRAP x Active Movement 
*1 min. x Static Hold
*SCORE = Total # Reps of Active Movement
*PENALTY: Deduct 3 Reps for every drop from Static Hold


#1: 4 Rounds -
*1 min. AMRAP Power Clean + Press 
*1 min. x OH Barbell Hold
(Score: total Clean & Press over 4 rnds. (less any penalty deductions))


#2: 4 Rounds -
*1 min. AMRAP KB Swing
*1 min. x Handstand Hold v. Wall (sub: 90 degree decline plank)
(Score: total KBS over 4 rnds. (less any penalty deductions))


#3: 4 Rounds -
*1 min. AMRAP Front Squat
*1 min. x Top of Ring Row Hold
(Score: total Squat Clean over 4 rnds. (less any penalty deductions))

#4: 4 Rounds -
*1 min. AMRAP Deadhang Toes-to-Bar
*1 min. x Hold Plank (atop hands)
(Score: total T2B over 4 rnds. (less any penalty deductions))

TOTAL WORKOUT SCORE 
= Total C&P + Total KBS + Total FS + Total T2B

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