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.

Saturday, July 20, 2013

The Upside Down Pyramid

EQUIPMENT: Bar (95/65), HSPU Set-Up (i.e., AbMat or box)

*Active Stretch
3 Rounds -
*10 x OH Air Squat
*10 x Squat-Thrust
*1 x max effort Handstand Hold (freestanding)(mod: 5 x kick to handstand attempts)

Round 1: 100m Sprint
Round 2: Rnd. 1 + 2 x Bear Complex
Round 3: Rnd. 2 + 3 x Strict Press (mod: Push Press)
Round 4: Rnd. 3 + 4 x Handstand Push-Up (strict)(mod: 90 Degree Decline Push-Up @ box)
Round 5: Rnd. 4 + 5 x Pike Jump (mod: Tuck Jump)
Round 6: Rnd. 5 + 6 x Bar-Facing Burpee
Round 7: Rnd. 6 + 7 x Hang Power Snatch
Round 8: Rnd. 7 + 8 x Barbell OH Lunge
Round 9: Rnd. 8 + 9 x Sumo Deadlift High Pull + Upright Row
Round 10: Rnd. 9 + 10 round Tabata x Hollow Hold + Chest Press (5 min.)
(Tabata = rounds of 20 sec. ON/ 20 sec. OFF)

200m Partner Wheel Barrow for time (switch duty w/ partner as many times as you want)

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