Erin Borchard: "LUMBERJACK 20"...and a Half!

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, August 13, 2013

"LUMBERJACK 20"...and a Half!

EQUIPMENT: Bar (a: 275/185; i: 225/155; b: 185/115), KB (a: 70/53, i: 53/35, b: 35/18), Box (24/20), set of Heavy DBs, Extra Bumpers (to reset OHS weight), Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*100m Run

*10 x PVC OHS

*10 x PVC Good Morning

*10 x DB Front Squat

--------------------------------------

“LUMBERJACK 20” (Hero WOD)...and a Half!

For Time (50 min. Time Limit):

20 Deadlift (275/185)

400m Run

20 KB Swing (70/53)

400m Run

20 Overhead Squat (115/85)

400m Run

20 Burpee

400m Run

20 Chest-to-Bar Pull-Up

400m Run

20 Box Jump (24/20)

400m Run

20 DB Squat Clean (45s/25s)

400m Run

*Note time upon completion of “Lumberjack 20”

*Then immediately move onto AMRAP of “Lumberjack 10” (cut runs to 200m and reps of ea. exercise to 10)(if you finish Lumberjack 10, AMRAP of “Lumberjack 5”)

*I got through the entire thing (Lumberjack 20, Lumberjack 10, and Lumberjack 5) in a grueling 51:03 (Rx Adv) (I went over the time limit, yes...had to finish!) And my "Lumberjack 20" time was 24:24 Rx Adv.