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, May 27, 2014

"Day-After-Murph Massacre"

EQUIP: Bar (a: 135/95, i: 95/65, b: 64/45), DB’s (a: 25/20, i: 20/15, b: 15/10), M-Up Set-Up, ?KB (26/18)?

*Active Stretch, then:
*400m Run 
*5 x DB Inchworm + Push-Up
*5 ea. x alt. Lunge Thruster
*5 ea. x 1-Leg Deadlift (DB’s or Lightly Loaded Bar), then:

*self-directed movement-specific warm-up for WOD

35 Min. AMRAP -
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x 
*Pistol (Rx+: KB Goblet Pistol (26/18))
*Hang Power Clean (a: 135/95, i: 95/65, b: 65/45)
-2 x DB Man Maker b/w each set (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

15 Min. AMRAP -
2-4-6-8-10-8-6-4-2 x 
*Power Snatch (a: 135/95, i: 95/65, b: 65/45) 
*Hollow Hold Chest Press (a: 135/95, i: 95/65, b: 65/45)
  -2 x Muscle-Up b/w each set (sub1: (BA/ Jumping) Bar M-Up, sub: 2: 5 Ring Row + 5 Ring Dip)

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