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 7, 2013

Unbroken Speed



EQUIPMENT: Barbell (85/65)(Rx+: 95/75), Slam Ball (30/20), Box (24/20), Jump Rope, Rower

WARM-UP:
*Active Stretch
-then:
*400m Run
*300m Row
*200 x Jump Rope Singles
-----------------------------------------
SET #1:
*7 min. x Unbroken Reps of: Curtis P (Power Clean + Front Lunges R and L)
*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT:
*250m Row
*50 x Double-Under (sub: 50 x Lateral Bar Hop)
*200m Row
*40 x Double-Under
*150m Row
*30 x Double-Under
*100m Row
*20 x Double-Under

SET #2:
*7 min. x Unbroken Reps of: Burpee-Box Jump
*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT (just reverse the order):
*20 x Double-Under
*100m Row
*30 x Double-Under
*150m Row
*40 x Double-Under
*200m Row
*50 x Double-Under
*250m Row

SET #3:
*7 min. x Unbroken Reps of: Overhead Squat
*@ Every Break: 100m Slam Ball Run

SPEED - 5 MIN. TIME LIMIT:
*250m Row
*50 x Double-Under 
*200m Row
*40 x Double-Under
*150m Row
*30 x Double-Under
*100m Row
*20 x Double-Under

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