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, January 23, 2014

"Rope Burn"

EQUIP: Barbell (a: 135/95, i: 95/65, b: 65/45), Slam Ball (30/20), Rope

*Active Stretch, then:

*400m Run
*10 x Clean Pull (unloaded bar)
*10 Front Squat (unloaded bar)
*10 x Back Squat (unloaded bar)
*10 x Evil Wheel (unloaded bar)

Class Time AMRAP (we had 55:00) -
100m Run (mod: Row)
5 x Power Clean (a: 135/95, i: 95/65, b: 65/45)
10 x Suitcase Crunch (30/20)
1 x Rope Climb (sub: 10 Ring Row)

200m Run (Row)
10 x Power Clean (a: 135/95, i: 95/65, b: 65/45)
20 x Suitcase Crunch (30/20)
2 x Rope Climb (sub: 20 Ring Row)

400m Run (Row)
15 x Power Clean (a: 135/95, i: 95/65, b: 65/45)
30 x Suitcase Crunch (30/20)
3 x Rope Climb (sub: 30 Ring Row)

800m Run (Row)
20 x Power Clean (a: 135/95, i: 95/65, b: 65/45)
40 x Suitcase Crunch (30/20)
4 x Rope Climb (sub: 40 Ring Row)

1600m Run (Row)
25 x Power Clean (a: 135/95, i: 95/65, b: 65/45)
50 x Suitcase Crunch (30/20)
5 x Rope Climb (sub: 50 Ring Row)

*NOTE: If you complete the last set (1600m Run + all reps) before time is called, start back at the first set again, continuing to work through as much of the entire set as possible, until time is called.

SCORE = Total Rounds + Reps completed (Every 100m run/ row = 1 rep (ex. 400m Run = 4 reps))

(Erin’s Score: 1 Round + 51 reps)

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