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, July 18, 2013

45 Minutes With Barbara

EQUIPMENT: Slam Ball (30/20)(drop down ball for weighted pull-ups), Pull-Up Bar, AbMat

*Active Stretch
4 x 100m Run - 1st and 3rd rounds w/o Slam Ball; 2nd and 4th rounds w/ Slam Ball (held centered, chest high)

“45 Minutes with Barbara”
*45 minute time limit for Parts A and B.  If you finish "Barbara" (Part A) before 45:00, rest again for 3 minutes and then start an AMRAP in remaining time of  “Heavy Half-Barbara” (a.k.a. “Fat Barb”) (Part B).

A) “Barbara”
5 Rounds for Time -
*20 x Pull-Up
*30 x Push-Up
*40 x Sit-Up
*50 x Air Squat
-3 Min. REST b/w rounds-

*Be sure to note your “Barbara” time before moving onto “Fat Barb.”

B) “Heavy Half-Barbara” (a.k.a. “Fat Barb”)
AMRAP in Remaining Time -
*10 x SB Knee-Squeeze Pull-up (not gonna lie, I used a 10 lb. ball)(mod: Knee-Squeeze Jumping Pull-Up from Box)
*15 x Plyo Push-Up Up/ Down SB (mod: SB Push-Up)
*20 x SB OH AbMat Sit-Up
*25 x SB Goblet Squat
-1.5 Min. REST b/w Rounds-
(use Rx Slam Ball weight (30/20) in every "Fat Barb" exercise, except for the Pull-Up (15/10 is more appropriate))

10 Min. AMRAP -
*20m Side-to-Side SB Bear Crawl
*20m alt. Pistol Walk (sub: SB Goblet Walking Lunge)
*20m Handstand Walk (sub: 20 x Handstand Shoulder Tap vs. Wall)

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