Squat with 10 box jumps right after each set
Warm up: 5x135 5x225
Sets: 3x5x250
3rds for time:
10 t2b
20 goblet squats 55lbs kb
30 sit ups
400m treadmill run
14: 54
Neck Harness
3x30x15
Mob: hip ext. rot., calf and soleous stretch
I decided to try doing the box jump thing right after squats and it was definitely something that was really cool and I could use in the future to mix training up a bit. The workout was a good one and I probably could have gotten a little bit faster if I didnt have to run to the treadmill and set it up each time but I still got the workout in and thats all that matters. My neck is already sore jumping up to 15lbs was a big jump but and I will be feeling it for a few days for sure. Going to workout tomorrow friday and saturday and then rest until the season begins. Its almost game time.
Another note is that I am getting a steroid shot in my elbow because it is beginning to bother me again and I just wanna get the shot and not have to worry about it for an extended period of time.
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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