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Old 03-27-2014, 05:52 AM   #211
S. Malik Nelson
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Re: Malik's Log

March 26, 2014

Metcon (Time)
50 Wall Balls [20]
Then
5 Rounds
10 Deadlifts [155]
10 Bar Facing Burpees
Then
50 Wall Balls [20]

Time: 16:57.
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Old 03-28-2014, 05:55 AM   #212
S. Malik Nelson
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Re: Malik's Log

March 27, 2014

Warm-up
Group Stretch


Cash In
Front Squat (5-5-3-3-1) [built up to 185]

Metcon
Metcon (Time)
6 Rounds
5 Push Press [95]
10 Hang Cleans [95]
50 Singles

Time: 11:02.
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Old 03-31-2014, 05:39 AM   #213
S. Malik Nelson
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Re: Malik's Log

March 29, 2014

Warm-up
Group Stretch


Cash In
10m EMOTM
10 KBS [53]
20 Double Unders [practiced, lots of fails]


Metcon
Metcon (Time)
10 Box Jumps [30]
20 Shoulder 2 OH [95]
30 Pull Ups
40 Sit Ups
50 Push Ups
40 Sit Ups
30 Pull Ups
20 Shoulder 2 OH [95]
10 Box Jumps [30]

Time: 20:16.
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Old 04-01-2014, 06:00 AM   #214
S. Malik Nelson
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Re: Malik's Log

April 1, 2014

Warm-up
Group Stretch

Cash In
5-4-3-2-1
Chest 2 Bar Pull Ups
Wall Balls

Time: 1:39.

Metcon
Metcon (Time)
30 Back Squats [135]
400m Run
30 Box Jumps [24]
400m Run
30 Power Cleans [135]

Time: 16:20.
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Old 04-03-2014, 06:36 AM   #215
S. Malik Nelson
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Re: Malik's Log

April 2, 2014

Warm-up
Group Stretch


Cash In
8m EMOTM
1 Power Clean
1 Hang Squat Clean
2 Jerks
Built up to [125]


Metcon
Metcon (Time)
100 Double Unders [200 singles]
Then
4 Rounds
10 Toes 2 Bar
10 KB Swings [70]
2 Rope Climbs
Then
100 Double Unders [200 singles]

Time: 16:52.
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Old 04-04-2014, 08:10 AM   #216
S. Malik Nelson
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Re: Malik's Log

April 3, 2014

Warm-up
Group Stretch

Cash In
1-Mile Run (Time)
Time: 7:57.

Metcon
Metcon (Time)
5 Rounds
5 Squat Cleans [135]
10 Pull Ups
10 Push Ups
15 Box Jumps [135]

Time: 18:57.
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Old 04-07-2014, 05:54 AM   #217
S. Malik Nelson
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Re: Malik's Log

April 6, 2014

Warm-up
Group Stretch

Cash In
Shoulder Press (3-3-3-3) [100]

Metcon
Metcon (Time)
15-12-9
Push Ups
Deadlifts [135]
Pull Ups
Front Squats [135]

Time: 14:46. Front squats really slowed me down.
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Old 04-08-2014, 11:07 AM   #218
S. Malik Nelson
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Re: Malik's Log

April 7, 2014

Warm-up
Group Stretch


Cash In
Back Squat (10-8-6-4-2)
built up to [200]

Metcon
Metcon (Time)
10 Squat Snatches [75]
400m Run
20 Burpee Box Jumps [24]
400m Run
30 Power Cleans [125]
400m Run
40 Wall Balls [20]
400m Run

Time: 22:45.
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Old 04-10-2014, 05:41 AM   #219
S. Malik Nelson
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Re: Malik's Log

April 9, 2014

Warm-up
Group Stretch

Cash In
2 Rounds
400m Run
25 Air Squats

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Time: 11:52. Quite disappointed as did Jackie in 10:30 on October 12, 2013. Really need to improve on thrusters.
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Old 04-11-2014, 06:52 AM   #220
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

April 10, 2014

Warm-up

Group Stretch

Cash In
10m EMOTM
1 Snatch Grip Deadlift
1 Touch and Go Power Snatch
1 Hang Squat Snatch
used bar [45]

Metcon
Metcon (Time)
40 Burpees
Then
3 Rounds
5 Shoulder 2 OH [125]
10 Knees 2 Elbow
15 Box Jumps [24]
Then
40 Wall balls [20]

Time: 15:01.
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