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, March 18, 2014

“St. Paddy’s Day - A Day Late, But Still Irish”

EQUIP: Partner, Shared: Rower, DB’s, Barbell, Rings, Jump Rope, Plate (45/25)

*Active Stretch, then:
*400m Run
*30 x Double-Under (sub: 30 x Lateral Bar Hop)
*20 x DB Goblet Squat (1DB)
*10 x Hang Squat Clean + Thruster (Athlete’s Choice:   loaded or unloaded bar)

For Time (Teams of 2)(50:00 Limit) -
*3000m Row
-one partner chips away at the Row
-other partner completes 17 ea. x DB Lunge Thruster (25’s/20’s)(20’s/15’s)(15’s/10’s)
-switch duties every 17 reps ea. of Lunge Thruster, until team has rowed 3000m

*300m DB Bear Crawl (30 lengths of 10m course)
-one partner chips away the Bear Crawl
-other partner completes 17 x Sumo Deadlift High Pull (105/75)(95/65)(65/35)
-switch duties every 17 reps of SDHP, until team has Bear Crawled 300m

*300 x Double-Under (sub: 300 x Lateral Bar/ KB Hop)
-one partner chips away at the D-U’s
-other partner completes 17 x Hang Power Clean (105/75)(95/65)(65/35)
-switch duties every 17 reps of HPC, until team has completed 300 D-U’s

*30 x Bear Complex (105/75)(95/65)(65/35)
-one partner chips away at the Bear Complex
-other partner completes 17 x Plyo Plate Push-Up (45/25)(sub: Hand-Release P-Up)
-switch duties every 17 reps of HR Push-Up, until team as completed 30 Bear Complex

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