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, February 6, 2014

4300m of Sprints!!! + Partner Fun

EQUIP: Partner, KB (a: 70/53, i: 53/35, b: 35/18), DB’s (a: 25/20, i: 20/15, b: 15/10), Box (24/20), Rings

*Active Stretch, then:
*4 x 100m Run increasing pace ea. round
*10 x KB SDHP
*10 x KB Goblet Squat
*10 ea. arm x 1-Arm KB OH alt. Lunge in place

SPEED SET (~30 minutes):
9 Rounds (8:15) -
*100m Run Sprint every :45

6 Rounds (9:00) -
*200m Run Sprint every 1:30

3 Rounds (9:00) -
*400m Run Sprint every 3:00

100 x 1-Arm KB Bent-Over Row
*Partner must HOLD Bottom of (Rx+: KB Goblet) Lunge (same leg as arm just worked)

80 x 1-Arm KB Clean & Jerk
*Partner must HOLD 1-Arm KB OH (same arm as arm just worked)

60 x KB Bottom-Up Thruster
*Partner must HOLD Bottom of Air Squat

40 x DB Burpee + Step-Up-and-Over Box (may jump up and over box as well)
*Partner must HOLD DB (Rx+: Rings) Plank

20 ea. person (40) x Ring Dip
*Partner must HOLD L-Sit (a: Rings, i: atop DBs, b: 1-Leg)

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