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.

Saturday, September 27, 2014

"Big Clean Team Clean"

EQUIP: Bar + Initial Load + Reload Plates, DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Under-Over Set-Up

*Active Stretch
*400m Run/ Row
*1-2-3-4-5 Inchworm-Push Up Ladder
*5 Pull-Up
*5 Hang Clean Pull, 5 Clean Pull, 5 Squat Clean from Toes (initial bar load for WOD1)
*5 OHS w/ 10 sec. Hold in Hole

WOD 1:
“Big Clean Complex”
6 Rounds -
*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
**After Every Completion of the Complex (all 12 Reps): Increase Load by 5# Minimum

“Team Clean:” 
-begin each round together as a team
-bar may not touch the floor during the entire 12 rep set
-penalty for each drop of the bar = 5 Burpee
-a running tally will be kept of the group’s total Burpees earned; all Burpees to be completed at the end of the WOD as a group (25 Burpees earned means that each person in class must complete 25 Burpees at the end of the WOD)
-1 minute rest b/w rounds (once last person finishes the round)

SCORE = a) Sum of Total Loads AND b) Total Burpees YOU Earned for the Team

WOD 2:
AMRAP IRT (In Remaining Class Time):
5 x Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)
10 x Sots Press (c: 65/45, p: 55/35, f: 45/15)(sub: 10 x OHS w/ 10 sec. hold in the hole)
20 x Under-Over (24”)(10 ea. side) http://vimeo.com/12781102
30 x SDHP (c: 95/65, p: 75/55, f: 65/35)
40 x Double-Under
** Every 4 Minutes: 200m Run

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