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, August 1, 2013

"Little MARY Meets Naughty NANCY"


EQUIPMENT: Barbell (95/65), AbMat (or alternative HSPU set-up), Pull-Up Bar

WARM-UP:
*Traveling Active Stretch/ Dynamic Warm-Up w/ PVC
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5 Min. AMRAP of “Little MARY:”
*5 x Handstand Push-Up (mod: decline atop box OR w/ bands)
*5 ea. leg x Pistol (mod: single-leg sit to box OR hold pole)
*5 x Pull-Up (mod: w/ band)(Rx+: Chest-to-Bar)

2 Rounds of “Naughty NANCY:” 
*600m Run 
*25 x Overhead Squat (adv: 95/65, int: 75/55, beg: 65/35)
-Early Finishers: reload bar for Frnt. Sq. Naughty Nancy (once loaded, AMRAP OHS w/ heavier bar)

5 Min. AMRAP of “ Little MARY:”
*5 x Handstand Push-Up 
*5 ea. leg x Pistol 
*5 x Pull-Up (Rx+: Chest-to-Bar)

2 Rounds of “Front Squatting Naughty NANCY:” 
*600m Run 
*25 x Front Squat (adv: 115/85, int: 95/65, beg: 75/55)
-Early Finishers: reload bar for Bk. Sq. Naughty Nancy (once loaded, AMRAP Front Squat w/ heavier bar)

5 Min. AMRAP of “Little MARY:”
*5 x Handstand Push-Up 
*5 ea. leg x Pistol 
*5 x Pull-Up (Rx+: Chest-to-Bar)

2 Rounds of “Back Squatting Naughty NANCY:” 
*600m Run 
*25 x Back Squat (adv: 155/115, int: 135/95, beg: 95/65)

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