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, October 17, 2013

"Clean Up, Clean Up, Everybody Cleans Up"

EQUIP: Partner, Bar (95/65), Pull-Up Bar or Rings, Med Ball (any weight; Dynamax brand = best)

*Active Stretch
*800m Run (ea. team drops their chips off at Mission Oaks gate)
*Individual Warm-Up for Snatch and Muscle-Up (3-5 min.)

“Clean Up, Clean Up, Everybody Cleans Up” -
-Divide into teams of 2 
-Each team gets 9 chips 
-Work as individuals, picking up chips as you each work through rounds (no shared equip.)
-Once only 3 chips remain out at the gate for the team, may divide the work of the remaining rounds up amongst teammates
-1st team to “clean up” their team’s chips wins.  (Record times)

To Clean Up 1 Chip =
*400m Run to Mission Oaks gate 
*5 x Burpee
*10 x Push-Up
*15 x Squat Jump
-pick up chip
*400m Run back to gym
*5 x Muscle-Up (bar or rings) (sub: 10 + 10 x Ring Row + Ring Dip)
*10 x Power Snatch (95/65)
*15 x MB-Bridge Chest Press (hold bridge w/ MB beneath upper back)(95/65)
-drop chip off in the pile

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