10/11/12
day 11
Db clean and press (1,2,3)x5
3x5x60
BB hang clean and press
1x4x155
2x5x145
30/30/30 row x2
jump rope single rows
FM push ups
10/12/12
day 12
BB row increasing weight (strict)
155,175,185
RDL 2x4-6
2x6x200
Yates
2x8x165
35lbs Gladiator push ups 40 reps for time
5:23
chin ladder
1,2,3,4,5x3
db curl
hammer curl 1x10x40
concentration curl 1x20x30
10/13/12
day 13
5rds 2 min rest between rds
10 burpees
100m sprint
fm close grip push ups
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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