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.

Thursday, May 30, 2013

"Cleanin' Up"



EQUIP: Bar (95/65) + extra bumpers for increasing load in subsequent sets (set 2: 115/85, set 3: 135/95)

WARM-UP:
PART A -
*10 x PVC Pass Thru
*10 x Elephant Walk
*100m Run (easy pace)
*10 x PVC Samson Lunge
*10 x Side-to-Side Lunge
*100m Run (easy pace)
*10 x PVC Good Morning
*10 x Toe-Hold Squat Stretch
*100m Run (easy pace)

PART B -
Review w/ PVC: Hang Power Clean, Power Clean, Squat Clean, Strict Press, Push Press, and Jerk
----------------------------------------
SET #1: 
*BUY IN: 400m Run
-then:
4 Rounds - 
*8 x Hang Power Clean (95/65 lb.)
*8 x Strict Press (95/65 lb.)
*8 x Burpee-Lateral Hop over bar
-then:
*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #2 during rest period-

SET #2:
*BUY IN: 400m Run
-then:
4 Rounds -  
*8 x Power Clean (115/85 lb.)
*8 x Push Press (115/85 lb.)
*8 x Bar-Facing Burpee
-then:
*BUY OUT: 400m Run

-rest and recover as a group; add weight to bar for Set #3 during rest period-

SET #3:
*BUY IN: 400m Run
-then:
4 Rounds - 
*8 x Squat Clean (135/95 lb.)
*8 x Push Jerk (135/95 lb.)
*8 x Barbell Burpee-Deadlift (135/95 lb.)
-then:
*BUY OUT: 400m Run

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