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, November 25, 2014

"A Treat Every 2 Rounds + 800m Repeats for Dessert"

EQUIP: Bar (2 loads), Pull-Up/ M-Up Station, Rower, GHD

*Active Stretch
*400m Run
*20 ea. x Hollow Rock and Arch Rock
*10 x Hand-Release Push-Up
*5 ea. w/ light load: Deadlift, Clean Pull, Power Clean, Front Squat
-self-directed warm-up: work up to WOD weight for Squat Clean/ DL, Pistol, M-Up, etc.

WOD 1:
15 min. AMRAP -
*3 x Squat Clean (c: 185/135, p: 135/95, f: 95/65)
*5 x Chest-2-Bar Pull-Up (mod: Jumping or BA, sub: 10 x Wtd. Ring Row)
*10 x On-Barbell Push-Up
-After every 2 rounds: 20 cal Row

WOD 2:
15 min. AMRAP -
*3 x Bar Muscle-Up (mod: Jumping or BA, sub1: 3 x Skin-the-Cat, sub2: 3 x Burpee-T2B)
*5 x Deadlift (c: 275/185, p: 185/135, f: 135/95)
*10 x Pistol
-After every 2 rounds: 20 GHD Hip Extension (mod: 40 x Superman)

WOD 3:
4 Rounds (30:00 cap) -
*800m Run (80-85%)
-2 min. REST b/w rounds-

*Note: despite insufficient rest each round, try to match your 1st round time in the 3 subsequent rounds. No sprinting necessary; this is a drill for pace/ consistency and to get in some volume/ conditioning.

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