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 15, 2014

"Team Strategy Saturday"

EQUIP; 4 person team, your own Jump Rope, SB (30/20), WB (20/14), Barbell (may be shared)(a: 135/95, i: 95/65, b: 65/35),1 Rower

“Team Strategy Saturday”
(Must Pronounce As Sa-tur-dee)

*Active Stretch, then:
*400m Indian Run (w/ your teammates)
*10 x Dive Bomber
*20 x Slam Ball Goblet Squat
*10 x MB Squat Clean
*20 x Ring Row 

SET #1 (Teams of 4):
*1 Rower per Team
*1 Jump Rope in use at a time (ea. individual may use his/ her own rope)
*Team members may work simultaneously 
*Team may divide the work in any manner it chooses (pacesetter, rotate on time, etc.?)
Complete for Time -
*4000m Row
*3200m (2 mile) Run
*1000 x Double-Under (sub: 3x Singles)
*200 x Burpee-Broad Jump

SET #2 (Teams of 4):
*1 Barbell in use at a time
*Use as many Slam Balls and Wall Balls as desired (and simultaneously)
*1600m SB Run (30/20)
*100 x Ground-to-Overhead (a: 135/95, i: 95/65, b: 65/35)
*200 x OH Backward Slam Ball Toss (30/20)
*300 x Wall Ball (20/14)

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