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, November 7, 2013

Race to the Rower



EQUIPMENT: Barbell (a: 105/75, i: 85/55, b: 65/35), DBs (a: 25's/20's, i: 20's/15's, b: 15's/10's), Pull-Up Bar, Rower

WARM-UP:
*Active Stretch
-then:
*400m Run
*40 x Double-Leg Mtn. Climb (= plank hop in/ out)

SET #1:
*20 x Man Maker for time (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)
-Upon Immediate Completion: Row (for meters)
-Time will be called as soon as all 7 rowers are occupied for 1 Minute
SCORE = Total Meters Rowed (top 7 finishers only)

SET #2:
*20 x Bear Complex for time (a: 105/75, i: 85/55, b: 65/35)
-Upon Immediate Completion: Row (for meters)
-Time will be called as soon as all 7 rowers are occupied for 1 Minute
SCORE = Total Meters Rowed

SET #3:
*20 x Bodyblaster for time (Burpee+Pull Up+K2E)
-Upon Immediate Completion: Row (for meters)
-Time will be called as soon as all 7 rowers are occupied for 1 Minute
SCORE = Total Meters Rowed

SET #4:
*20 x Hang Power Snatch + Pressing Snatch Balance (a: 105/75, i: 85/55, b: 65/35)
-Upon Immediate Completion: Row (for meters)
-Time will be called as soon as all 7 rowers are occupied for 1 Minute
SCORE = Total Meters Rowed
(Sub for Pressing Snatch Balance = OHS)

SET #5:
*20 x DB Squat Clean + Hang Split Squat Cleans Right AND Left
-Upon Immediate Completion: Row (for meters)
-Time will be called as soon as all 7 rowers are occupied for 1 Minute
SCORE = Total Meters Rowed


OVERALL WORKOUT SCORE = Total Meters Rowed over all 5 Sets
RESULTS: 
-we had 10 people in class today
-everybody finished with over 1300m rowed
-top finisher scored over 2700m

FINISHER:

*50 x Landmine Rotation for time (70#/55#)(Rx+: 80/60)

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