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Re: Malik's Log
August 12, 2014
Warm-up Group Stretch Cash In Bench Press (10-8-6-4-2) Built up to [205] Metcon Metcon (AMRAP - Rounds and Reps) 15m AMRAP 3 Power Snatches [85] 15 Wall Balls [20] Rounds: 7+1. |
Re: Malik's Log
August 13, 2014
Warm-up Group Stretch Cash In 8m EMOTM 3 Hang Squat Cleans built up to [125] Metcon Pulling Fran (Time) Pulling Fran 21-15-9 Deadlifts [225] Pull Ups Time: 8:57. [225] felt heavy fast. Amazing some guys in the 2/3/4 minute range. |
Re: Malik's Log
August 14, 2014
Warm-up Group Stretch Cash In 16 Min EMOTM 10 Bar Facing Burpees Odd Min 10 T2B Even Min Metcon Metcon (AMRAP - Reps) 12 Min AMRAP 3 Hang Cleans [95] 3 Ring Dips 3 Shoulder 2 Overhead [95] 6 6 6 9 9 9 12 12 12 15 15 15 Reps: 130 |
Re: Malik's Log
August 18, 2014
Warm-up Group Stretch Cash In Front Squat (10m EMOTM 5 Front Squats) built up to [125] Metcon Metcon (AMRAP - Rounds and Reps) 15m AMRAP 5 Hang Cleans [125] 10 Deadlifts [125] 15 Push Ups 200m Run Rounds/Reps: 4 rounds + 30 + Run. |
Re: Malik's Log
August 19, 2014
Warm-up Group Stretch Cash In 800m Row 50 Air Squats 50 Double Unders [100 singles] Time: 6:19. Metcon Metcon (Time) 3 Rounds 20 Burpees 20 Clean and Jerks [95] Time: 18:36. Set 2 and 3 of the C&J took forever. |
Re: Malik's Log
August 20, 2014
Warm-up Group Stretch Cash In 1 mile run [8:15] Metcon Metcon (Time) 40 deadlifts [125] 40 pull-ups 4 rope climbs 20 ground to overhead [125] Time: 14:47. |
Re: Malik's Log
August 22, 2014
Warm-up Group Stretch Cash In Snatch Complex 10 Min EMOTM 1 Snatch Hang High Pull 2 Hang Snatches 1 Snatch Does not need to be touch & Go [75] Metcon Metcon (Time) 25 Box Jumps [24] then 10-1 Front Squats [125] Bar Facing Burpees then 25 Box Jumps [24] 2 Min Plank Hold Time: 24:47. |
Re: Malik's Log
August 25, 2014
Warm-up Group Stretch Cash In 8 Min EMOTM 10 KBS into 5 Goblet Squats [44] Metcon Metcon (Time) 4 Rounds 5 Atlas Stone (Ground 2 Shoulder) [105] 10 Shoulder 2 Overhead [115] 15 Deadlifts [115] then 25 T2B [subbed K2E] Time: 17:28. |
Re: Malik's Log
August 26, 2014
Warm-up Group Stretch Metcon Metcon (Time) 50 Double Unders [100 singles] 40 Box Jump Overs [24] 30 Wall Balls [20] 20 Hang Cleans [115] 10 Burpee Pull-Ups 20 Hang Cleans [115] 30 Wall Balls [20] 40 Box Jump Overs [24] 50 Double Unders [100 singles] Time: 21:56. |
Re: Malik's Log
August 28, 2014
Warm-up Group Stretch Cash In Overhead Squat (4-4-3-3-2) [65] - have to do these more than once or twice a month. flexibility is key here. Metcon Metcon (AMRAP - Reps) 12m AMRAP 3 Clean and Jerks [115] 3 Burpees 20 Double Unders [did 40 singles, but counted reps as 20] 6 6 20 9 9 20 12 12 20 15 15 20 18 18 etc. Reps: [146]. Finished 12s and did 6 in the 15s. |
Re: Malik's Log
August 30, 2014
Cash In Group Stretch Cash In Push Press (3-3-3-3) [135] Metcon Metcon (Time) 3 Rds 400m Run 21 Pull Ups 12 Hang Squat Snatches [65] Time: 20:53. |
Re: Malik's Log
September 1, 2014
Warm-up Group Stretch Metcon 45 minute time cap Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans [115] 7 Strict Pull-ups 400m Run Did not finish. Completed 5 full rounds, and 30 squats and 16 power cleans in 6th round. Compare to September 3, 2013 where I used the same weight and finished in 44:35. It was very hot and humid today, but me not finishing was more mental. I finished round 3 with 22 minutes on the clock and told myself there was no way I could speed up my pace to do 3 more rounds in the same time. My mental game has improved dramatically but I let myself down on this one. |
Re: Malik's Log
September 2, 2014
Warm-up Group Stretch Cash In Front Squat (8-6-4-2) built up to [175] Metcon Metcon (Time) 30 Calorie Row 30 Bar Facing Burpees 30 Hang Snatches [75] Time: 9:50. |
Re: Malik's Log
September 4, 2014
Warm-up Group Stretch Cash In Bench Press (8-6-4-2-1) built up to [215] PR Metcon Metcon (Time) 100 Double Unders [subbed 200 singles] 20 Deadlifts [185] 80 Double Unders [subbed 160 singles] 15 Deadlifts [225] 60 Double Unders [subbed 120 singles] 10 Deadlifts [275] 40 Double Unders [subbed 80 singles] 5 Deadlifts [315] Time: 12:51. Yesterday we had a going away party for a co-worker. My diet was atrocious. 3 donuts, 5 cookies, 2 lemon squares, banana pudding! I never eat this way. I felt sluggish to say the least. But ironically felt good on the bench and deadlifts.... |
Re: Malik's Log
September 5, 2014
Warm-up Group Stretch Cash In 8m EMOTM 1 Snatch Grip Deadlift 1 Below the knee hang sq snatch 1 OHS [75] Metcon Metcon (AMRAP - Rounds and Reps) 6m AMRAP 10 Front Squats [95] 10 Bar Facing Burpees 2m Rest 5m AMRAP 8 Front Squats [115] 8 Bar Facing Burpees 2m Rest 4m AMRAP 5 Front Squats [135] 5 Bar Facing Burpees Rounds: 7 plus 1 rep. |
Re: Malik's Log
September 8, 2014
Warm-up Group Stretch Metcon Metcon (Time) 40 Min Time Cap 3 Rounds 500m Row 5 Squat Clean Thrusters [115] 3 Rounds 10 Burpee Pull Ups 5 Squat Clean Thrusters [105] 3 Rounds 20 Pistol Squats [supported by bench] 5 Squat Clean Thrusters [95] Did the Women's Rx weight. The lighter weight allowed me to keep a good pace. Any heavier I probably would have spent more time with my hands on my knees or looking for the chalk bucket.... Time: 31:43. |
Re: Malik's Log
September 9, 2014
Warm-up Group Stretch Cash In 10 Min EMOTM 40 Double Unders Even Min 10 KBS Odd Min Metcon Metcon (Time) 4 Rounds 10 Shoulder 2 Overhead [115] 15 Push-Ups 10 Hang Cleans [115] Time: 13:04. |
Re: Malik's Log
September 10, 2014
Warm-up Group Stretch Cash In Deadlift (3-3-3-3) built up to [300] Metcon Metcon (Time) 30 Wall Balls [20] 30 Box Jumps [24] 30 Pull-Ups 30 Sit-Ups 30 HSPU [box] 30 Burpees 10 Rope Climbs Reps can be done in any Order Time: 18:45. |
Re: Malik's Log
September 12, 2014
Warm-up Group Stretch Cash In Split Jerk (2-2-2-2-2) built up to [135] Metcon Metcon (Time) 800 Meter Run 15-12-9 Snatch [75] KBS [53] Box Jumps [24] then 800 Meter Run Time: 19:20. |
Re: Malik's Log
September 15, 2014
Warm-up Group Stretch Cash In 8 Min EMOTM 5 OHS [45] Metcon Metcon (Time) 21-15-9 Shoulder 2 Overhead [95] Box Jumps [24] 15-12-9 Hang Cleans [95] Goblet Squats [53] 9-6-3 HSPU [box] Strict Pull-Ups Time: 15:59. |
Re: Malik's Log
September 18, 2014
Warm-up Group Stretch Cash In Tabata Air Squats Sit-Ups Metcon Metcon (Time) 4 Rounds 8 Front Squats [125] Deadlifts [125] 12 T2B [K2E] 200 Meter Run Time: 16:05. |
Re: Malik's Log
September 23, 2014
Warm-up Group Stretch Cash In 7 Min EMOTM 7 Front Squats-1 Jerk (1st Min) 6 Front Squats-2 Jerks (2nd Min) 5 Front Squats-3 Jerks (3rd Min) 4 Front Squats-4 Jerks (4th Min) 3 Front Squats-5 Jerks (5th Min) 2 Front Squats-6 Jerks (6th Min) 1 Front Squat- 7Jerks (7th Min) [95] Metcon Metcon (Time) 25 T2B 400 Meter Run 15 Thrusters [95] 800 Meter Run 15 Thrusters [95] 400 Meter Run 25 T2B Time: 19:52. Really struggled with every movement here but glad to finish under 20 minutes. |
Re: Malik's Log
September 24, 2014
Warm-up Group Stretch Cash In 8 Min EMOTM 5 Deadlifts [225] Metcon Metcon (Time) 3-6-9-12-15-18-21 Push-Ups Hang Cleans [115] then 5 Rope Climbs Time: 17:35. |
Re: Malik's Log
September 25, 2014
Warm-up Group Stretch Cash In 3 Rounds 2 Min AMRAP Burpee Box Jumps [24] 1 Min Rest between each Round Metcon Metcon (AMRAP - Reps) 12 Min AMRAP 3 Shoulder 2 Overhead [105] 3 Pull-Ups 3 Air Squats 6 6 6 9 9 9 12 12 12 etc. Reps: [138]. |
Re: Malik's Log
September 26, 2014
Warm-up Group Stretch Cash In 10-1 KBS [53] 30 Double Unders between each Round [subbed singles] Metcon Metcon (Time) 30 Wall Balls [20] then 3 Rounds 15 Deadlift [115] 10 Bar Facing Burpees 15 Front Squats [115] then 30 Wall Balls [20] Time: 18:42. |
Re: Malik's Log
September 30, 2014
Warm-up Group Stretch Cash In Back Squat (8-6-4-2-1) built up to [195] Metcon Metcon (Time) 10 Deadlifts [115] 1 Rope Climb 2 Clean and Jerks [115] 8 Deadlifts 2 Rope Climbs 4 Clean and Jerks 6 Deadlifts 3 Rope Climbs 6 Clean and Jerks 4 Deadlifts 4 Rope Climbs 8 Clean and Jerks 2 Deadlifts 5 Rope Climbs 10 Clean and Jerks Then 30 Box Jumps [24] Time: 17:48. |
Re: Malik's Log
October 1, 2014
Warm-up Group Stretch Cash In 800m Row 20 Med Ball Cleans [20] 20 Med Ball Slams [20] Time: [5:59] Metcon Metcon (Time) 30 KBS [53] Then 4 Rounds 15 Wall Balls [20] 10 Hang Snatches [75] 15 Knees 2 Elbow Then 30 KBS [53] Time: 19:40. |
Re: Malik's Log
October 2, 2014
Warm-up Group Stretch Cash In 8 Min EMOTM 3 Push Press 1 Push Jerk [95] Metcon Metcon (AMRAP - Reps) 4 Min Amrap 8 DB Snatches [50] 8 Burpee Box Jumps [24] 2 Min Rest 4 Min Amrap 8 Ring Dips 8 Hang Clean [95] 2 Min Rest 4 Min Amrap 20 Double Unders [40 singles, but reps counted as 20] 10 Push-Ups Reps: 230 |
Re: Malik's Log
October 7, 2014
Warm-up Group Stretch Cash In Metcon (Time) 20 Box Jumps 24/20 20 Ring Dips 20 Wall Balls 20/10 20 Deadlifts 135/95 20 T2B Time: 7:22. Metcon Metcon (AMRAP - Reps) Death By Power Cleans [135] If you are unable to complete the appropriate number of power cleans, continue with burpees until the last person is finished. Score is number of reps completed Score: 36 reps. |
Re: Malik's Log
October 13, 2014
Warm-up Group Stretch Cash In 12 Min EMOTM 5 Shoulder 2 Overhead (Odd Min) [115] 7 Bar Facing Burpees (Even Min) Metcon Metcon (AMRAP - Reps) 12 Min Amrap 20 Back Squats [115] then 10-1 Box Jumps [24] Deadlifts [135] Push-Ups Reps: 186. |
Re: Malik's Log
October 16, 2014
Warm-up Group Stretch Cash In Max Effort 800m Row Time: [2:58] Metcon Metcon (Time) 10 Clean and Jerks [115] 20 Air Squats 10 Clean and Jerks 20 Box Jumps 10 Clean and Jerks 20 Push Ups 10 Clean and Jerks 20 Sit Ups 10 Clean and Jerks 20 Dead Lifts [115] 10 Clean and Jerks Time: 20:56. |
Re: Malik's Log
October 19, 2014
Warm-up Group Stretch Cash In Tabata Squats Situps Metcon Metcon (AMRAP - Reps) 10m AMRAP 5 HSPU [box] 10 Pull-ups 5 Squat Cleans [115] Reps: 90. |
Re: Malik's Log
October 20, 2014
Warm-up Group Stretch Cash In Snatch Balance (3-3-3-3) [65] Metcon Metcon (Time) 45-30-15 Burpees Box Jumps [24] Thrusters [75] Time: 32:51. Dreadful. |
Re: Malik's Log
October 22, 2014
Warm-up Group Stretch Metcon Metcon (Time) 35m Time Cap 500 Meter Row then 50 KBS [53] 50 Air Squats 50 Double Unders [singles] 40 Sit-Ups 40 Push-Ups 50 Double Unders 30 Pull-Ups 30 Wall Balls [20] 50 Double Unders 20 Hang Cleans [105] 20 HSPU [box] 50 Double Unders 10 Front Rack Lunges [105] 10 Burpees then 500 Meter Row Time: 32:56. |
Re: Malik's Log
Nice Met-Con. I like the look of that!! One to think about when I'm programming!
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Re: Malik's Log
October 24, 2014
Warm-up Group Stretch Cash In 10 Min EMOTM 1 Clean 2 Hang Cleans 1 Hang Squat Clean A few sets at [95], last ones at [115] and [135] Metcon Metcon (Time) 15-12-9 Pull-ups Wall Balls then 9-12-15 Deadlifts [225] Med Ball Sit-Ups Time: 12:27. |
Re: Malik's Log
October 26, 2014
Warm-up Group Stretch Cash In 8m EMOTM 6 Back Squats 3 at 95, 3 at 115 Metcon Metcon (Time) 1000m Row 40 Pull Ups 30 Thrusters [95] 20 Box Jumps [24] Time: 16:10. |
Re: Malik's Log
October 29, 2014
Warm-up Group Stretch Cash In 10-1 KBS [44] Air Squats Time: 5:27. Metcon Metcon (Time) 400 Meter Run 9-6-3 Front Squat [115] Bar Facing Burpees then 400 Meter Run then 3-6-9 Push Jerks [115] Box Jumps [24] then 400 Meter Run Time: 16:34. |
Re: Malik's Log
October 30, 2014
Warm-up Group Stretch Cash In Tabata Sit-Ups Wall Climbs Metcon Metcon (Time) 25 Push-Ups then 3 Rounds 15 Wall Balls [20] 15 Pull-ups 15 Deadlifts [155] then 25 Push-ups Time: 13:54. |
Re: Malik's Log
November 2, 2014
Warm-up Group Stretch Cash In 8 Min EMOTM 5 Push Jerks [95/95/95/105/105/105/105/105] Metcon Metcon (Time) 20 Med Ball Cleans [20] then 4 Rounds 5 Thrusters [95] 10 Med Ball Sit-Ups [20] 15 Push-Ups then 20 Med Ball Cleans [20] Time: 12:22. |
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