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, February 8, 2014

21-15-9...Forward and Reverse



EQUIP: Box (24/20)(Rx+: 30/24), Bar - Unloaded to start (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14)

WARM-UP:
*Active Stretch, then:
*400m Run/ Row
+
3 Rounds w/ Unloaded Bar -
*6 x Strict Press
*5 x Front Squat
*4 ea. x Single-Leg RDL
*3 x Broad Jump (travel length of barbell)
——————————————————————

-Program patterning inspired by CROSSFIT S3’s WOD for 2/7/2014 (by Eric White)

SET #1:
Part A (Complete for Time) -
21-15-9 x
HSPU
Box Jump (24/20)(Rx+: 30/24)
T2B

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)
21-15-9 x
T2B
Box Jump (24/20)(Rx+: 30/24)
HSPU
——————————-

SET #2:
Part A (Complete for Time) -
21-15-9 x
Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)
Wall Ball (20/14)
Burpee

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)
21-15-9 x
Burpee
Wall Ball (20/14)
Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

1 comment:

  1. Thanks for the shout out and hope your doing well!!!

    ReplyDelete