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, June 11, 2013

The Clock Changes Everything

EQUIPMENT: Box beneath Pull-Up Bar, Light Barbell (95/65), Wall Space

*Active Stretch 

3 Rounds -
*100m Run (50m Fwd. there/ 50m Bkwd. back)
*10 x Push-Up + Windmill R & L
5 Rounds (6 Minutes per Round) -
*200m Run (Rx+: 100m Fwd. there/ 100m Bkwd. back)
*20 x Jumping Pull-Up 
*20 x Front Squat (95/65)
*20 x Romanian Deadlift (95/65)
*20 x Handstand Shoulder Tap (Rx+: Handstand Hip Tap)
     -Whatever remains of your 6 minutes upon completion of the set above = your rest period ea. round (translation: you must go FAST if you want any rest at all!!)
     -Even if you don't finish the entire set of the run + the four exercises when the 6 minute time limit is called, stop right where you are and begin the next set from the top with the 200m run.  Also, feel free to lessen the rep #s assigned to 15 each exercise in order to finish in time with rest remaining.  You WANT to be able to REST...it will allow you to maintain all-out effort over all five rounds.

A) 3 Rounds of 1 Min. ON/ 1 Min. OFF (5 min.) -
Hang Power Clean + Jerk (85/65)(FORM!!!)
SCORE = Sum of Total Reps of Clean and Jerk over all 3 rounds

B) 3 Rounds of 1 Min. ON/ 1 Min. OFF (5 min.) -
Hollow Body Hold Chest Press (unloaded barbell)
(reps only count when feet and shoulders are elevated off ground)
SCORE = Sum of Total Reps of Hollow Body Chest Press over all 3 rounds

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