back squat
1x5x225 to warm up
1x15-20
225lbs for 16 reps
3x3min intervals with 3 min recoveries in VFFs
5 3/4 laps, 5 (almost 6 laps 50yrds or so away), 5 3/4 laps
Body:biceps and alts are sore
sleep:8hrs
nutrition:good hade ice cream though
notes: Back squats felt real nice today the high rep set i think is a pr and i warmed up with that weight just to get the stimuli going. I did the 3x3min intervals up on the track that i have no clue how long it is so i just counted laps. I did it all in the VFFs too and it felt really good I have been trying to use those more and more often to build my foot strength back up for longer running with less pain. Solid day happy about taking a rest day tomorrow body needs it pretty bad.
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
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