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, November 19, 2013

3600m and Packing On the Pounds

EQUIP: Bar (a: 95/65, i: 85/55, b: 65/35), Plates for Reload, HSPU Set-Up, Pull-Up Bar

*Active Stretch
*200m Run (Fwd. there/ Bkwd. back)
*20 x Plank Windmill
*10 x Clean Pull w/ barbell
*10 x Front Squat w/ barbell
*10 x T2B 

3 Rounds -
*400m Run
*10 Hang Power Clean (a: 95/65, i: 85/55, b: 65/35)
*10 Strict Press (a: 95/65, i: 85/55, b: 65/35)
*10 Pull-Up (kip/ butterfly ok)
*10 Kipping HSPU (sub: 10 x Kip Drill on Floor + 10 ea. x HS Shldr. Tap)(1 AbMat = Rx)

-2 Min. REST-

3 Rounds -
*400m Run
*8 Power Clean (a: 135/95, i: 95/65, b: 75/45)
*8 Push Press (a: 135/95, i: 95/65, b: 75/45)
*8 C2B Pull-Up
*8 Strict HSPU (sub: 90 Degree Decline Push-Up)

-2 Min. REST-

3 Rounds -
*400m Run
*6 Squat Clean (a: 155/115, i: 135/95, b: 85/55)
*6 Push Jerk (a: 155/115, i: 135/95, b: 85/55)
*6 Bar Muscle-Up (sub: 12 Ring Row + 12 Ring Dip)

*6 Headstand Jackknife 

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