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, August 5, 2014

"Nothing More Than a Little Bit of Everything"

EQUIP: Bar (c: 275/185, p: 225/155, f: 185/135) + Reload, HSPU Set-Up, Plate (45/25), Jump Rope, Box

*Active Stretch
*400m Run/ Row
*60 sec. Plank Hold
*5 x Dive Bomber
*10 x Plate G2OH
*20 x OH Plate Lunge
*Self-directed Warm-Up for Deadlift

5 Rounds (15:00 Time Cap) -
*5 x Box Jump (c: 30/24, p/f: 24/20)
*7 x Deadlift (c: 275/185, p: 225/155, f: 185/135)
*9 x Handstand Push-Up

-Early Finishers (until 15:00 Mark): 30 sec. ON/ 30 sec. OFF of Hollow Hold-
-Between 15:00 and 20:00 Marks: REST, change load, warm-up clean-

EMOM for 10 Min. (until 30:00 Mark) -
*2 x Squat Clean (AHAP (As Heavy As Possible))(erin: 135#)
*4 x Burpee-Lateral Bar Hop

-Between 30:00 and 35:00 Marks: REST, change load if necessary, warm-up any movements-

2 Rounds (20:00 Time Cap) -
*50 foot Handstand Walk (sub: 50 Handstand Shoulder Tap (@ box OK) OR 50 Plank Windmill)
*40 x Push-Up
*30 x Plate Ground-2-Overhead (45/25)
*20 x Cherry Picker Sit-Up (sub: Knees-2-Elbows or GHD Sit-Up)
*10 x Hang Power Clean (Goal Load: Same as Squat Cleans in Part B EMOM)(erin: 135#)

-No Additional Rest (begin Part D at 55:00 Mark)-

Complete for Time -
*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)
*50 x Overhead Plate Step-Up (45/25)(20”)
*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)

SCORE = a) Time to Complete Part D + b) Load Used for Parts B & C (average of loads if not equal)

No comments:

Post a Comment