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, January 13, 2015

"Elizabeth" + Skill/ Strength Ladders

EQUIP: Box (20”), Pull-Up Bar, Bar (135/95 + multiple loads capability), Rings, Plate + Wall

*Active Stretch
*400m Run/ Row
*10 Wall-Facing Squat
*5 ea. w/ light bar: Sots, Snatch Balance, Hang Power Snatch, OHS
*4 ea. w/ light bar: OH Step-Up, FR Step-Up, BR Step-Up
-demo/ attempt/ find appropriate mod for Handstand Step-Up

Part I: “Elizabeth”
21-15-9 x 
Power Clean (135/95)
Ring Dip
(15 min. cap)

Part II: (45:00 cap)

10-8-6 ea. x
OH Step-Up (20”) (c: 65/45, p: 55/35, f: 45/15) (mod: OH Plate Step-Up (45/25))
Bulgarian Split Squat (20”) (c: 95/65, p: 75/55, f: 65/35)
Handstand Step-Up to plate (45/25) (mod: Plank/ Decline Pike Plank Step-Up to plate)
Back Rack Step-Up (20”) (c: 135/95, p: 115/75, f: 85/55)

15-10-5 x
Sots Press (c: 65/45, p: 55/35, f: 45/15)
Snatch Balance (c: 95/65, p: 75/55, f: 65/35)
Hang Power Snatch (c: 115/75, p: 95/65, f: 75/45)
OHS (c: 135/95, p: 115/75, f: 85/55)

FINISHER (optional):
30-20-10 x 
GHD Sit-Up
Windshield Wiper

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