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.

Saturday, November 16, 2013

21-15-9'ers + 6 Round'ers

EQUIP: Bar (95/65), Plates for Reload (115/85), SB (30/20), Jump Rope, HSPU Set-Up 

*Active Stretch
*10 ea. x PVC Pass Thru, Good Morning, Hang Power Snatch, OHS
*30 x Handstand Shoulder Shrug (sub: 90 Degree Decline at box)

-After each set today: 3 min. for everybody to finish once first person completes the assignment. -
SET #1:
21-15-9 x
*Thruster (95/65)
*10m SB Shuttle Sprint (touch SB to ground and turn)(30/20)

SET #2:
6 Rounds -
*12 x Hang Power Snatch (95/65)
*6 x HSPU (Rx = 1 AbMat)(kipping OK)(sub: 90 Degree Decline Push-Up)

SET #3:
*200m Row to start or end ea. round +
21-15-9 x
*Ring Push-Up
*Front Squat (115/85)

SET #4:
6 Rounds -
*30 x Double-Under (sub: 60 Singles)
*6 x Burpee (Rx+: 3e x 1-Leg Burpee)

-elevate rings-
SET #5:
21-15-9 x
*Reverse Burpee (Deck Squat + Tuck-Up to Handstand)(mod: Deck Sq. + Kick to HS vs. wall)
*Ring Dip

SET #6:
6 Rounds -
*3 x Skin-the-Cat (Rx+: Pull-Over)(sub: 3 T2B/K2E + 3 Supine Leg Raise)
*6 x Evil Wheel (aka: “Barbell Roll-Out”)

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