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, July 10, 2014

"Up-and-Down the LOAD LADDER" + "The Running Bear"



EQUIPMENT: Jump Rope, Bar (135/95 to start; be strategic w/ plates (men: 2 x 25# + 4 x 10#; women: 2 x 15# + 2 x 10#))

WARM-UP:
*Active Stretch
*400m Run/ Row
*100 Jump Rope (throw in some Double-Unders)
*10 x Push Up + Windmill R&L
*10 x Squat Clean + Thruster (lightly loaded bar)
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A) 
30 Min. AMRAP -
*60 x Double-Under (sub: 60 Singles + 30 Tuck Jump)(Rx+: 120 x Double-Under)
*20 x Back Squat (135/95)
*20 x Front Squat (115/75)
*20 x Overhead Squat (95/65)
*60 x Double-Under (Rx+: 120 x Double-Under)
*20 x Strict Press (95/65)
*20 x Push Press (115/75)
*20 x Push Jerk (135/95)
*60 x Double-Under (Rx+: 120 x Double-Under)
*20 x Hang Power Clean (135/95)
*20 x Sumo Deadlift High Pull (115/75)
*20 x Hang Power Snatch (95/65)
-efficiency of bar reloads is part of the skill measured in this WOD
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FULL RECOVERY

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B)
4 Rounds for Time -
*400m Run
*7 x Bear Complex (a: 135/95, i: 115/75, b: 95/65)

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