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, December 26, 2013

Deadlift Doom



EQUIP: Bar (see weights/ reloads below)

WARM-UP:
*Active Stretch
-then:
*400m Run
*10 ea. x Golfer Pick-Up
*10 x Tuck Roll - V-Sit
*10 ea. x Side-Out Mtn. Climb
-then:
*Warm-up/ Work up to DL weight
———————————————-

Complete 3 Sets Below FOR TIME (55:00 Time Limit) -
NOTE: You may row any set, instead of run.  However the meters assigned is slightly higher: 500m Row, 250m Row, and 125m Row.

3 Rounds -
*400m Run
*12 x Deadlift (a: 205/155, i: 185/135, b: 135/95)
*200m Run
*8 x Deadlift (a: 205/155, i: 185/135, b: 135/95)
*100m Run
*4 x Deadlift (a: 205/155, i: 185/135, b: 135/95)

-3 min. REST and reload-

2 Rounds -
*400m Run
*12 x Snatch Grip Deadlift (a: 155/115; i: 135/95, b: 95/65)
*200m Run
*8 x Snatch Grip Deadlift (a: 155/115; i: 135/95, b: 95/65)
*100m Run
*4 x Snatch Grip Deadlift (a: 155/115; i: 135/95, b: 95/65)

-3 min. REST and reload-

2 Rounds -
*400m Run
*12 x SDHP (a: 135/95, i: 95/65, b: 65/35)
*200m Run
*8 x SDHP (a: 135/95, i: 95/65, b: 65/35)
*100m Run
*4 x SDHP (a: 135/95, i: 95/65, b: 65/35)
-Note and Record Time to complete all three sets (7 total rounds)
————————-

FINISHER:
5 Min. AMRAP -
*1 x Wall Walk
*5 x Push Press (at your SDHP weight)
*10 x alt. Pistol

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