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.

Friday, March 8, 2013

"S3 Seven" + "S3 Five" = S3 STRONG



EQUIP: Box (24/20)(Rx+: 30/24), KB (1.5/1.0)(Rx+: 2.0/1.5), Slam Ball (30/20), Barbell (85/65)(Rx+: 95/75)

 WARM-UP:
*Active Stretch
-then:
2 Rounds -
*200m Row 
*20 x Weightless OH Squat
*10 x Push-Up (focus = perfect form)
------------------------------------------------------

“THE S3 SEVEN:”
7 Rounds -
7 x Clapping Push-Up (sub: shoulder-tapping push-up)
7 x Burpee
7 x K2E 
7 x Box Jump
7 x Ball Slam
7 x KB Swing 
7 x KB Deadlift High Pull

-2 Min. Recovery-

“THE S3 FIVE:”
5 Rounds -
5 x Evil Wheel
5 x Barbell Burpee-Deadlift (bar push-up + hop in + deadlift)
5 x Hang Squat Clean
5 x Thruster
5 x Push Press

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