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.

Tuesday, February 18, 2014

"Wacky Ladders" (New Movements: Back Rack Squat Jump & Inverted Burpee)

EQUIP: Barbell (a: 75/55, i: 55/35, b: 45/25), KB (a: 70/53, i: 53/35, b: 35/18), Set of Dumbbells (a: 25's/20's, i: 20's/15's, b: 15's/10's), Box (24"/20")

*Active Stretch, then:
*400m Run/ Row
*10 x Squat Jump
*10 x Back Squat
*10 x Strict Barbell Press
*10 x Barbell Pendlay Row

FOR TIME (15:00 Limit) -
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Back Rack Squat Jump (a: 75/55, i: 55/35, b: 45/25)(see photo above)
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Seated DB Press (a: 25’s/20’s, i: 20’s/15’s, b 15’s/10’s)

FOR TIME (15:00 Limit) -
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x alt. Bent-Over 1-Arm KB Row (a: 70/53, i: 53/35, b: 35/18)
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x KB Swing (a: 70/53, i: 53/35, b: 35/18)

FOR TIME (15:00 Limit) -
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x a: Inverted Burpee OR i: Deck Squat OR b: Burpee 
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Box Jump (24/20)

NOTE: I like to teach the Inverted Burpee with a tuck-up to the handstand (freestanding), rather than with a kick-up to handstand vs. the wall.

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