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, October 8, 2013

"Sally Up, Sally Down"

EQUIP: Jump Rope, Bar (a: 135/95, i: 95/65, b: 65/35), DBs (a: 25s/20s, i: 20s/15s, b: 15s/10s)

*Active Stretch
*100m Run (Fwd. there/ Bkwd. back)
*10 x Triangle Push-Up
*10 x Air Squat
*10 x Sumo Squat
*100m Run (Fwd. there/ Bkwd. back)

BUY IN: 1 min. x Hollow Body Hold 
-no rest-
6 Rounds -
*100m Run
*6 x Ring Dip
*12 x DB Stiff Leg Deadlift High Pull
-no rest-
BUY OUT: 1 min. x Hollow Body Hold

“Sally Up, Sally Down:” Back Squat (a: 135/95, i: 95/65, b: 65/35)

See Video here: http://www.youtube.com/watch?v=fc2mZkyb2so (you may use this video for your music OR download "Green Sally, Up" by Jesse Lee Pratcher & Mattie Garder at iTunes (must be the 3+ minute version))

BUY IN: 100 x Double-Under (erin: 200)
-no rest-
5 Rounds -
*100m Run
*5 x Squat Cleaning DB Burpee (DB Push-Up - Hop In - Squat Clean)
*10 x T2B
-no rest-
BUY OUT: 100 x Double-Under (erin: 200)

“Sally Up, Sally Down:” Shoulder-to-Overhead (a: 135/95, i: 95/65, b: 65/35)
(hold front rack during the "Sally, Down" portions of the song)

BUY IN: 40 x DB Plank Row
-no rest-
4 Rounds -
*100m Run
*4 x DB Deck Squat - Thruster (Rx: 1DB, Rx+: 2DBs)
*8 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/35)
-no rest-
BUY OUT: 40 x DB Plank Row

“Sally Up, Sally Down:” Barbell Push-Up 
(hands atop your barbell; hover with chest just above the bar during the "Sally, Down" portions of the song)

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