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, March 13, 2014

"Crazy 8's"



EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35)(+ reload plates), Box (20”), Pull-Up Bar

WARM-UP:
*Active Stretch, then:
*400m Run/ Row
*Shoulder Plank Series
*10 x Wall-Facing Squat
*10 ea. x Step-Up (20”)
*1 min. Hollow Body Hold (mod: hands beneath bum; break up minute w/ small rests)
———————————————-

1) EMOM for 8 Minutes -
*6 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)
*4 x Bar Facing Burpee 
(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

2) EMOM for 8 Minutes -
*100m Run
*6 x Star Jump 
(Rx+: 10 x Star Jump)

-Rest 2 minutes/ Reload Barbell-

3) EMOM for 8 Minutes -
*4 x alt. Front Rack Step-Up (mod: Back Rack)(20”)(c: 95/65, p: 65/35, f: 65/35)
*6 x Thruster (c: 95/65, p: 65/35, f: 65/35)
(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

4) EMOM for 8 Minutes -
*6 x V-Up
*4 x Strict Pull-Up
(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

5a) EMOM for 8 Minutes -
*4 x Squat Snatch (c: 95/65, p: 65/35, f: 65/35)
*6 x Behind-the-Neck Push Press
(Rx+: 6 reps ea. movement)



TIMING CHEAT SHEET: 0-8-10-18-20-28-30-38-40-48

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