burpee challenge day 38
squat 5-5-5
275-280-285pr
press 5-5-5
150-150-150
3x max rep strict pull ups
23,19,16
3x15 ghds
lax practice
body:feeling well rested
sleep: 9hrs
nutrition:good
notes: so i officially am done doing crossfit like work outs for the rest of the season the running in practice was to much on top of that and I was not recovering and I got pretty sick from it. I pr'ed on my squat which I knew I was going to but am still happy about and I could definitely do more. I went straight across on the press just because I havent pressed in a few weeks. The pull ups went well and for my skill work today I did GHDs which went well too I might be sore from them I am not really sure. This new program is only 4 days a week and I left sunday optional if I am feeling a nice crossfit workout because I know I will miss them. I just do not want to get hurt during this season seeing how I am actually going to play a lot. My new program looks like this:
Monday
Squat – 5-5-5
Press- 5-5-5
Pull-ups – 3 sets of as many reps as possible (mix weight in)
Skill work
Tuesday
Power Clean – 3-3-3-3-3
Dips – 3 sets of as many reps as possible
Skill work
Wednesday
Off or Skill Day
Thursday
Deadlift – 3-3-3
Pull-ups – 3 sets of as many reps as possible (mix weight in)
Skill work
Friday
Snatch – 3-3-3-3-3
Bench Press – 5-5-5 sets across
Dips – 3 sets of as many reps as possible
Skill work
Saturday
Off or Skill Day
Sunday
Optional Conditioning
• Skills to focus on:
o Double unders
o T2b
o Rowing
o Ghds
o OH squats
o Thrusters
o Hspu
o Push ups
o Jerk
The skills are subject to change as well. They are there so that I wont loose a lot on my crossfitting when I get back to it at the end of May
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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