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 3, 2013

Evil, Evil, Evil



WARM-UP:
*Active Stretch
-then:
*30 sec. x Hyper Plank Hold
*4 x 50m Run (increasing pace each rep)
*30 sec. x Hyper Plank Hold
-then:
*Clean & Jerk warm-up

TIMING CHEAT SHEET: 
1:00, 2:00, 4:00, 6:00, 10:00, 13:00, 14:00, 15:00, 17:00, 19:00, 23:00

SET #1 (23 min.):
2 Rounds -
Within 1 Minute:
*100m Run Sprint
*As Many Reps As Possible (AMRAP) In Remaining Time (IRT): Evil Wheel Clean & Jerk (135/95)

-1 Min. Rest (mark reps earned)- 

Within 2 Minutes:
*200m Run Sprint
*AMRAP IRT: Evil Wheel Clean & Jerk

-2 Min. Rest (mark reps earned)-

Within 4 Minutes:
*400m Run Sprint
*AMRAP IRT: Evil Wheel Clean & Jerk

-3 Min. Rest (mark reps earned)-

SCORE = Total Reps Evil Wheel Clean & Jerk
------------------------------------

SET #2 (23 min.):
2 Rounds -
Within 1 Minute:
*100m Run Sprint
*AMRAP IRT: DB Split Squat Snatch (25’s/ 20’s)

-1 Min. Rest (mark reps earned)-

Within 2 Minutes:
*200m Run Sprint
*AMRAP IRT: DB Split Squat Snatch

-2 Min. Rest (mark reps earned)-

Within 4 Minutes:
*400m Run Sprint
*AMRAP IRT: DB Split Squat Snatch

-3 Min. Rest (mark reps earned) -

SCORE = Total Reps DB Split Squat Snatch
Evil Wheel (roll out - roll in)


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