shoulder press 3x5
150-155-160f 3rd rep
1x12-20
120 for 13
Double alternating tabata with 20lbs weighted vest
power cleans 135lbs/broad jumps
pc=10,7,5,5,4,4,4,4
bj=9,7,7,7,5,5,5,6
body:shoulders sore
sleep:8hrs
nutrition:good had some ice cream
notes: didnt pr today on a 5 rep which ended my streak so next week I will do the 5x3 instead to go heavier and force more pr's. The wod was a killer. The vest made everything that much harder and it completely gassed me on the broad jumps for the cleans.
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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