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 13, 2014

Two-to-a-Team Tandem Torture

EQUIP (may share w/ partner): Rower, KB (c: 70/53, p: 53/35, f: 35/26), Bar (c: 135/95, p: 95/65, f: 65/45), Pull-Up Bar

*Active Stretch, then:
*400m Run
*Shoulder Plank Series + 10 x Push-Up
*10 x Good Morning (unloaded/ lightly loaded bar)

*”Sally-Up, Sally-Down:” Evil Wheel

*5 ea. x Power Clean, Front Squat, Shoulder-2-Overhead + 20 sec. x OH BB Hold

COMPLETE FOR TIME (2 Person Team) -
(One works while one “rests”)
-non-working partner Holds Plank
Partner 1: 500m Row
Partner 2: 500m Row
P1: 400m Row
P2: 400m Row
P1: 300m Row
P2: 300m Row
P1: 200m Row
P2: 200m Row
P1: 100m Row
P2: 100m Row
-no rest-
-non-working partner Holds the Bottom of a Squat
P1: 40 KB Swing (c: 70/53, p: 53/35, f: 35/26)
P2: 40 KBS
P1: 30 KBS
P2: 30 KBS
P1: 20 KBS
P2: 20 KBS
P1: 10 KBS
P2: 10 KBS
-no rest-
-non-working partner Holds Barbell OH (135/95)(95/65)(65/45)
P1: 30 Chin-Up
P2: 30 Chin-Up
P1: 20 Chin-Up
P2: 20 Chin-Up 
P1: 10 Chin-Up
P2: 10 Chin-Up
-no rest-
-non-working partner Holds Hollow Body
P1: 20 Thruster (135/95)(95/65)(65/45)
P2: 20 Thruster
P1: 10 Thruster
P2: 10 Thruster
-no rest-
-non-working partner Holds Handstand vs. Wall
P1: 10 Curtis P (135/95)(95/65)(65/45)
P2: 10 Curtis P

*NOTE: If partner breaks any of the holds, working partner must stop chipping through reps.  Working partner may not begin chipping away at reps again until non-working partner is holding his/ her position.

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