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, December 7, 2013


Equip: DBs (a: 25/20, i: 20/15, b: 15/10), Bar (95/65), Barbell Reload Plates (135/95), Mat?

*Active Stretch 
3 Rounds:
*10 x Overhead Air Squat
*10 x alt. Lateral Lunge
*10 x Triangle Push-Up

SET #1 (13 min.) (SCORE = Total Reps):
2 Rounds -
*3 min. AMRAP: Sideways Atomic Man Maker (fly L - push up - fly R - p-up - fr. rack lat lunge R/L)
*2 min. AMRAP: Pressing Snatch Balance (95/65)(sub: alt. DB Sotts Press)
*1 min. AMRAP: Star Jump
-1 min. REST b/w rounds 

SET #2 (13 min.) (SCORE = Total Reps):
2 Rounds -
*3 min. AMRAP: DB Split Squat Snatch
*2 min. AMRAP: Wall Walk
*1 min. AMRAP: Deck Squat-Tuck Jump 
-1 min. REST b/w rounds

SET #3 (13 min.) (SCORE = Total Reps):
2 Rounds -
*3 min. AMRAP: BB Bent Row+Deadlift+Hang Clean+Push Press (135/95)
*2 min. (1 min. ea.) AMRAP: BB (Back Rack) Split Squat Plyo (135/95)
*1 min. AMRAP: Hollow Hold + alt. DB Chest Press 
-1 min. REST b/w rounds 

TIMING CHEAT SHEET:  0-3-5-6-7-10-12-13 min. mark

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