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.

Wednesday, August 19, 2015

A + B = Speed + Volume

EMOM For 5 Min (0:00 - 5:00): 125m Row Sprint + 10 Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-1 min. REST/ Transition-

EMOM For 5 Min (6:00 - 11:00): 100m Run + 10 Tuck Jump
(NOTE: Athletes should shorten the distance and/ or cut the reps if struggling to finish each minute with time to spare/ rest, instead of cutting out entire rounds)

-4 min. rest (11:00 - 15:00)-

(NOTE: Coach will start a new clock at the 15:00 mark to run for the remainder of the workout)
For Overall Time (45:00 cap) -
6 Rounds (f: 3 Rounds) -
3 Hang Power Snatch (c: 135/95, p: 115/75, m: 95/65, f: 65/45)
6 Bar-Facing Burpee

-rest as desired-

8 Rounds (f: 4 Rounds) -
4 Clean and Jerk (c: 135/95, p: 115/75, m: 95/65, f: 65/45)
8 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)

-rest as desired-

10 Rounds (f: 5 Rounds) -
5 Plate Ground-to-Overhead (45/25)
10 OH Plate Lunge (45/25)

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