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.

Friday, December 20, 2013

Hurry Up and HOLD!



EQUIP: HSPU Set-Up (AbMat), Pull-Up Bar, Jump Rope, Box (24/20), Bar (95/65)

WARM-UP:
*Active Stretch
-then:
*400m Run 
*200 Jumps of Rope (throw in some Double-Under practice)
*10 x Max Effort Tuck Jump
*5 x Dive Bomber (Fwd. and Rev.)

5 Rounds for Time (SPEED!!) -
*25 x Double-Under (sub: Lateral Bar Hop)
*10 x Box Jump (24/20)
——————

5 Rounds (19 min.) -
*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x HSPU (Rx = 1 AbMat on floor)
-in remaining time: Handstand Hold
-no rest-
*1 min. to complete 10 x Burpee
-in remaining time: Elbow Plank Hold
-no rest-
*1 min. to complete 5 (b), 7 (i), or 10 (a) x T2B
-in remaining time: Bar Hang Hold
*1 min. REST b/w rounds

SCORING:
-Each athlete receives 1 penalty point each time he/ she breaks from the hold position (handstand, plank, or bar hang).  For example, athlete completes his/ her 10 T2B’s, drops from the bar, then jumps back up and hangs for the remainder of the minute; he/ she earned 1 penalty point for his/ her 1 drop.
-Also, 1 penalty point for every missed rep (i.e. he/ she only completes 9 Burpees before time is called = 1 penalty point)
-Final Score = Total Penalty Points over all sets and rounds
-Best possible score = 0
-All other scores are negative #’s
-The less negative your score, the higher your placement/ ranking
——————

5 Rounds (19 min.) -
*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x Thruster (95/65)
-in remaining time: OH Barbell Hold (95/65)
-no rest-
*1 min. to complete 10 x Burpee
-in remaining time: Elbow Plank Hold
-no rest-
*1 min. to complete 5 (beg), 7 (int), or 10 (adv) x Back Squat (95/65)
-in remaining time: Bottom-of-Back Squat Hold (95/65)
*1 min. REST b/w rounds

SCORING: Same as above (1 penalty point per drop from holds and per missed rep)
——————

5 Rounds for Time (SPEED!!) -
*25 x Double-Under (sub: Lateral Bar Hop)
*10 x Box Jump (24/20)
Try to match or beat your time from the first set of this at the start of the workout



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