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, October 19, 2011

Total Strength Extreme - Partner Day!


WARM-UP: 2 Rounds (4 total minutes) (call out every 30 sec.)
  • Partner 1 ("P1"): 1 min. x MB Mtn. Climb
  • Partner 2 ("P2"): 30 sec. ea. x Single-Arm Snatch
  • Switch!
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4 min. AMRAP -
  • Partner 1: 10 x Triceps Dip - Swing Back to Push-Up between 2 benches
  • Partner 2 (until P1 finishes): Med Ball Clean (mod: Slam Squat)
  • Switch
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3 min. AMRAP -
*Partner Plank/ Sit-Up
-P1 10 x Sit-Ups; P2 Hold P1’s feet while in Plank (challenge: P2 does tricep push-ups)
-Switch!

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lower benches to 2 risers high  
4 min. AMRAP -
  • Partner 1: 2 x there/ back Push-Up Plank Walk through both benches
  • Partner 2 (until P1 finishes): MB OH Switch Lunge Jump + Hip Chop
  • Switch
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3 min. AMRAP -
*Partner Ab Hops
-P1 Holds Bent-Knee V-Sit (modification: Hollow Body Hold); P2: 10 x Lateral Hops over P1’s feet
-Switch!
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keep benches low 
4 min. AMRAP -
  • Partner 1: 5 x there/ back Squat-Thrust-2x Lateral Jump (over both benches)
  • Partner 2 (until P1 finishes): Weighted Sumo Jack (mod: MB Jack)
  • Switch
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3 min. AMRAP -
*Partner Over/ Under 
-P1 holds Elbow Plank; P2 Broad Jumps over P1; P1 up to Down Dog; P2 Army/ Bear Crawl under P1; P1 and P2 meet in Plank for 5 Push-Ups (switch partners ea. rep)
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raise benches to highest height again 
4 min. AMRAP -
  • Partner 1: 10 x 90 Degree Hip Crease Push-Up atop 1 bench (mod: decline push-up)
  • Partner 2 (until P1 finishes): Hanging Tuck-Ups between benches
  • Switch
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3 min. AMRAP
*Partner MB Squat-Thrust-Toss
-MB Squat-Thrust-Toss to partner (challenge: 2x Air Squat while partner completing S-T-Toss)

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keep benches high
4 min. AMRAP -
  • Partner 1: 2 x there/ back Decline Plank Walk through benches + Plank Jack down/ up ea. bench
  • Partner 2 (until P1 finishes): No-Wall Wall Ball (MB Squat Toss)
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3 min. AMRAP -
*Partner Decline Push-Up/ Oblique Plank Hold
-P1 Hold Plank; P2 on R side of P1‘s body: puts feet atop P1’s low back to do 5 x Decline Push-Up, P2 walks over to P1’s L side, puts feet atop P1’s low back to do 5 x Decline Push-Up on that side
-switch!

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