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, March 5, 2015

"Clean Sweep"



EQUIP: Bar (3 progressive loads), Slam Ball (30/20), Pull-Up Bar, Box (24/20)

For Time (60 min. cap) -
400m Run

24 Hang Power Clean (95/65)
6 Burpee-Box Jump (24/20)
6 Burpee Pull-Up
6 Slam Ball Burpee (30/20)
18 Hang Power Clean (95/65)
6 Burpee-Box Jump (24/20)
6 Burpee Pull-Up
6 Slam Ball Burpee (30/20)
12 Hang Power Clean (95/65)
6 Burpee-Box Jump (24/20)
6 Burpee Pull-Up
6 Slam Ball Burpee (30/20)

400m Run

20 Power Clean (115/85)
5 Burpee-Box Jump (24/20)
5 Burpee Pull-Up
5 Slam Ball Burpee (30/20)
15 Power Clean (115/85)
5 Burpee-Box Jump (24/20)
5 Burpee Pull-Up
5 Slam Ball Burpee (30/20)
10 Power Clean (115/85)
5 Burpee-Box Jump (24/20)
5 Burpee Pull-Up
5 Slam Ball Burpee (30/20)

400m Run

16 Squat Clean (135/95)
4 Burpee-Box Jump (24/20)
4 Burpee Pull-Up
4 Slam Ball Burpee (30/20)
12 Squat Clean(135/95)
4 Burpee-Box Jump (24/20)
4 Burpee Pull-Up
4 Slam Ball Burpee (30/20)
8 Squat Clean(135/95)
4 Burpee-Box Jump (24/20)
4 Burpee Pull-Up
4 Slam Ball Burpee (30/20)

400m Run
——————

FINISHER:
For Time -

100 1-Arm OH KB Lunge (50 R-arm + 50 L-arm: divide as desired)(c: 70/53, p: 53/35, f: 35/18)

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