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-   -   Malik's Log (https://board.crossfit.com/showthread.php?t=81018)

S. Malik Nelson 11-16-2015 09:49 AM

Re: Malik's Log
 
November 13, 2015

Warm-up
Group Stretch

Cash In
Back Squat (2-2-2-2-2)
[227]

Metcon
Metcon (Time)
400 Meter Shuttle Run
12 Clean & Jerks [115]
400 Meter Shuttle Run
8 Clean & Jerks [135]
400 Meter Shuttle Run
4 Clean & Jerks [155]
400 Meter Shuttle Run

Time: 16:24.

S. Malik Nelson 11-18-2015 07:54 AM

Re: Malik's Log
 
November 18, 2015

Warm-up
Group Stretch

Cash In
Bench Press (5-3-2-2-2)
[200]

Metcon
Metcon (Time)
800 Meter Row
then
4 Rounds
5 Shoulder to Overhead [135]
10 Ring Dips
35 Double Unders [2x singles]
then
800 Meter Row

Time: 17:31.

S. Malik Nelson 11-19-2015 01:10 PM

Re: Malik's Log
 
November 19, 2015

Warm-up
Group Stretch

Cash In
8-1
Air Squats
KB SDHP [53]

Metcon
Metcon (Time)
50 KBS [53]
50 Box Jumps [24]
50 Push-Ups
50 Sit-Ups
50 Wall Balls [20]

Time: 15:18.

S. Malik Nelson 11-23-2015 07:48 AM

Re: Malik's Log
 
November 22, 2015

Warm-up
Group Stretch

Cash In
12 Min
Warm Up to Cluster Weight
[135]

Metcon
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP
25 Double Unders [50 singles]
2 Clusters [135]
400 Meter Run

Did 5 full rounds, 50 singles, 2 clusters and the run, but didn't finish the run in 20 minutes.

S. Malik Nelson 11-24-2015 09:37 AM

Re: Malik's Log
 
November 24, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 Power Clean
1 Hang Clean
1 Front Squat
[140]

Metcon
Metcon (Time)
2 Rounds
12 Pull-Ups
15 Deadlifts [140]
then
2 Rounds
8 HSPU [pushups]
10 Cleans [140]
then
1 Round
12 Pull-Ups
15 Deadlifts [140]
8 HSPU [pushups]
10 Cleans [140]
then
30 KBS [53]

Time: 15:52.

S. Malik Nelson 11-30-2015 08:09 AM

Re: Malik's Log
 
November 25, 2015

Warm-up
Group Stretch

Cash In
12 Min
Practice
Wall Walks
Handstand Holds
Handstand Negatives
Handstand Walks

Metcon
Metcon (Time)
4 Rounds
25 Double Unders [50 singles]
18 Wall Balls [20]
15 Hang Snatches [75]
12 Burpees

Time: 19:59.

S. Malik Nelson 11-30-2015 08:10 AM

Re: Malik's Log
 
November 29, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
1 squat clean
2 jerks
[135]

Metcon
Metcon (Time)
21-15-9
Thrusters [95]
Ring Dips
50 double unders after each round [100 singles]

Time: 13:23.

S. Malik Nelson 11-30-2015 08:12 AM

Re: Malik's Log
 
November 30, 2015

Warm-up
Group Stretch

Cash In
800 Meter Run
Into Max T2B Unbroken [10]

Metcon
Metcon (Time)
30 Calorie Row
then
30-20-10
Hang Cleans
Back Squats
Sit-Ups

30- [95]
20- [115]
10- [135]

Time: 17:10.

S. Malik Nelson 12-01-2015 01:14 PM

Re: Malik's Log
 
December 1, 2015

Warm-up
Group Stretch

Cash In
Push Jerk (2-2-1-1-1)
[162]

Metcon
Metcon (Time)
4 Rounds
10 Shoulder 2 Overhead [115]
15 Box Jumps [24]
10 Deadlifts [115]
then
4 Rope Climbs

Time: 10:50.

S. Malik Nelson 12-04-2015 07:28 AM

Re: Malik's Log
 
December 4, 2015

Warm-up
Group Stretch

Cash In
10 Min to Esp
1 Rep Hang Power Clean & Jerk
Hang Power Clean & Jerk (1-1-1-1-1-1)
[157]

Metcon
Metcon (AMRAP - Reps)
20 Min AMRAP (2 Person Teams)
40 Air Squats
40 Push-Ups
2 Hang Power Clean & Jerks (80%) [125]
30 Wall Balls [20]
30 T2B
2 Hang Power C&J's
20 Cal Row
20 Box Jumps [24]
2 Hang Power C&J's
10 Cal Assault Bike
10 Burpee Jumping Pull-ups
2 Hang Power C&J's

Each Partner Must Complete Both Hang Power Clean & Jerks

Reps combined: 412.

S. Malik Nelson 12-08-2015 07:52 AM

Re: Malik's Log
 
December 8, 2015

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 Hang Clean
1 Hang Squat Clean
1 High Hang Squat Clean
[125]

Metcon
Metcon (Time)
15 Deadlifts [185]
20 Double Unders [40 singles]
15 T2B [K2E]
12 Deadlifts
20 Double Unders
12 T2B
9 Deadlifts
20 Double Unders
9 T2B
6 Deadlifts
20 Double Unders
6 T2B
3 Deadlifts
20 Double Unders
3 T2B

Time: 7:12.

S. Malik Nelson 12-09-2015 08:00 AM

Re: Malik's Log
 
December 9, 2015

Warm-up
Group Stretch

Cash In
800 Meter Run
15 Front Squats [115]

Metcon
Metcon (AMRAP - Reps)
20 Min AMRAP (2 Man Team)
5 Wall Balls [20]
5 Box Jumps [24]
3 Cleans [155]
10 Wall Balls
10 Box Jumps
3 Cleans
15
15
3
20
20
3
25
25
3

1 Athlete Works at a Time
Both Athlete must complete 3 Cleans a each

Reps: 449 combined.

S. Malik Nelson 12-11-2015 08:30 AM

Re: Malik's Log
 
December 11, 2015

Warm-up
Group Stretch

Cash In
Tabata
Double Unders
Air Squats

Metcon
Clean (1)
Metcon (Weight)
5 Rounds
4 Min Intervals
200 Meter Run
Find your 1 Rep Max Clean in Remaining Time
10 Double Unders before each attempted lift

Score is total weight of each round's heaviest lift. Also record highest single lift.

190/900 (165/175/185/190/185)

S. Malik Nelson 12-14-2015 07:27 AM

Re: Malik's Log
 
December 13, 2015

Warm-up
Group Stretch

Cash In
800 Meter Run [3:53}
2 Min Rest
800 Meter Run [3:58]

Metcon
Metcon (Time)
4 Rounds
5 Hang Squat Cleans [115]
10 HSPU [box]
15 Box Jumps [24]
Then
25 Deadlifts (Same Weight as Cleans)

Time: 8:52.

S. Malik Nelson 12-14-2015 07:29 AM

Re: Malik's Log
 
December 14, 2015

Warm-up
Group Stretch

Cash In
9 Min EMOM
Min 1-3 4 Clusters
Min 4-6 3 Clusters
Min 7-9 2 Clusters

stayed at 95 throughout

Metcon
Metcon (Time)
21-15-9
Push-Ups
Pull-Ups
then
15-12-9
Dumbbell Snatch [45] (Alternate Arms)
Cleans [115]
then
9-6-3
Back Squats [115]
Push Press [115]

Time: 24:13. Really struggled with this one.

S. Malik Nelson 12-16-2015 07:56 AM

Re: Malik's Log
 
December 16, 2015

Warm-up
Group Stretch

Cash In
15m to Est 1 RM
2 Deadlifts
1 Clean
Cannot let go of the bar
[180]

Metcon
Metcon (AMRAP - Reps)
10m AMRAP
5 Back Squats [95]
5 Toes 2 Bar
5 Box Jumps [24]
10
10
10
15
15
15
etc...

reps: 125

S. Malik Nelson 12-22-2015 04:12 PM

Re: Malik's Log
 
December 21, 2015

Warm-up
Group Stretch

Cash In
10 Min EMOM
10 KBS [44] (Odd Min)
5 Front Squats [115] (Even Min)

Metcon
Metcon (Time)
2 Rounds
25 Box Jump Overs [24]
25 Sit-Ups
5 Squat Cleans [115]
15 HSPU [box]
15 Pull-Ups
5 Squat Cleans
25 Cal Row
25 Push-Ups

Time: 20:38.

S. Malik Nelson 12-22-2015 04:14 PM

Re: Malik's Log
 
December 22, 2015

Warm-up
Group Stretch

Cash In
12 Min EMOM
Min 1-3 4 Clean & Jerks [95]
Min 4-6 3 Clean & Jerks [105]
Min 7-9 2 Clean & Jerks [115]
Min 10-12 1 Clean & Jerk [135]

Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
8 Hang Cleans [115]
12 Air Squats
8 Ring Dips

Rounds/Reps: 6 + 5.

S. Malik Nelson 12-22-2015 04:23 PM

Re: Malik's Log
 
December 17, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
5 Rounds
1 Min Cal Row
1 Min Hang Clean & Jerks [95]
1 Min Push-Ups
1 Min Double Unders

1 Min Rest

Score is total Reps

294 reps. Doubles were slow.

S. Malik Nelson 12-23-2015 07:14 AM

Re: Malik's Log
 
December 23, 2015

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
5 Burpees
7 Shoulder 2 Overhead [95]
9 Sit-Ups
12 Double Unders [24 singles]

Rounds/Reps: 7/4.

S. Malik Nelson 01-04-2016 01:41 PM

Re: Malik's Log
 
December 28, 2015

Warm-up
Group Stretch

Cash In
5 Min
Max Cleans [95]
[55]

Metcon
Metcon (Time)
30-20-10-5
Calorie Row
Wall Balls [20]
KBS [53]
Deadlifts [135]

Time: 20:42.

S. Malik Nelson 01-04-2016 01:45 PM

Re: Malik's Log
 
January 4, 2016

Warm-up
Group Stretch

Cash In
Bench Press (4-4-4-4-4)
202 twice

Metcon
Metcon (Time)
30 KBS [53]
then
4 Rounds
8 HSPU [box]
12 Hang Cleans [95]
then
30 KBS [53]

Time: 10:19.

S. Malik Nelson 01-04-2016 01:53 PM

Re: Malik's Log
 
December 27, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
10 Push Ups
15 Sit Ups

Metcon
Metcon (Time)
3 rounds
21 Toes to Bar
14 Push press [95]
7 Burpee Box Jumps [24]

Time: 11:30.

S. Malik Nelson 01-04-2016 01:56 PM

Re: Malik's Log
 
January 3, 2016

Warm-up
Group Stretch

Cash In
1 Mile Run

Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 Deadlifts [225]

8 + 0 rounds/reps.

S. Malik Nelson 01-07-2016 01:32 PM

Re: Malik's Log
 
January 4, 2016

Warm-up
Group Stretch

Cash In
Bench Press (4-4-4-4-4)
202 for two reps.

Metcon
Metcon (Time)
30 KBS [53]
then
4 Rounds
8 HSPU [box]
12 Hang Cleans [95]
then
30 KBS [53]

Time: 10:19

S. Malik Nelson 01-07-2016 01:33 PM

Re: Malik's Log
 
January 6, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
Partner WOD (2 Person Team)

15 Min AMRAP
Cal Row
5-5-10-10-15-15-20-20-25-25
(Partners Alternate Calories)
Score is total Calories

3 Minute Rest

12 Min AMRAP

5 Burpees
7 Box Jump Overs 24/20
9 Shoulder 2 Overhead 115/75
Partners Alternate Rounds
Score is total Reps

Team reps: 379.

S. Malik Nelson 01-11-2016 07:56 AM

Re: Malik's Log
 
January 10, 2016

Warm-up
Group Stretch

Cash In
15 Min
Squat Clean Work

Work on Speed under the Bar
Work on going Heavy
Or Work on Technique

built up to 175

Metcon
Metcon (Time)
5 Rounds
20 KBS [44]
20 Push-Ups
then
20 Squat Cleans [115]

Time: 16:17.

S. Malik Nelson 01-11-2016 08:11 AM

Re: Malik's Log
 
January 11, 2016

Warm-up
Group Stretch

Cash In
8 Min EMOM
5 Deadlifts
Built up to 235

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
10-1
Deadlifts [155]
Ring Dips

then

10-1
T2B
Box Jumps [24]

152 reps

S. Malik Nelson 01-13-2016 07:34 AM

Re: Malik's Log
 
January 13, 2016

Warm-up
Group Stretch

Cash In
Back Squat (3-3-3-3-3)
built up to [210]

Metcon
Metcon (Time)
15-12-9-6-9-12-15
Pull-Ups
Hang Cleans [95]

Time: 15:00.

S. Malik Nelson 01-14-2016 07:23 AM

Re: Malik's Log
 
January 14, 2016

Warm-up
Group Stretch

Cash In
6 Min AMRAP (2 Person Team)
150 Meter Row
10 Burpees
Partner completes full round then switch

Metcon
Metcon (Time)
800 Meter Row
100 Double Unders [2x singles]
30 Push-Ups
75 Double Unders
20 Push-Ups
50 Double Unders
10 Push-Ups
25 Double Unders
then
Accumulate a 2 Min Plank

Time: 13:30.

S. Malik Nelson 01-19-2016 07:28 AM

Re: Malik's Log
 
January 17, 2016

Group Stretch

Did 3 Tabata runs on the airdyne bike.

S. Malik Nelson 01-19-2016 07:28 AM

Re: Malik's Log
 
January 18, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
4 Rounds
1 Min Deadlifts [115]
1 Min Sit-Ups
1 Min Calories Assault Bike
1 Min KBS [53]
1 Min Calorie Row

2 Min Rest

Reps: 346.

S. Malik Nelson 01-21-2016 10:39 AM

Re: Malik's Log
 
January 20, 2016

Warm-up
Group Stretch

Cash In
6m EMOM
Min 1 & 2 - 4 Strict Press [75/85]
Min 3 & 4 - 4 Push Press [95/105]
Min 5 & 6 - 4 Push Jerks [115/125]

Increase weight after each movement

Metcon
Metcon (Time)
20 Goblet Squats [53]

2 Rounds
7 Shoulder 2 OH [115]
10 DB Snatches [45]

20 Pull Ups

2 Rounds
7 Shoulder 2 OH [115]
10 DB Snatches [45]

20 Goblet Squats [53]

Time: 13:53.

S. Malik Nelson 01-27-2016 07:56 AM

Re: Malik's Log
 
January 27, 2016

Warm-up
Group Stretch

Cash In
3000 Meter Row (2 Person Team)
Break up the Meters how ever you want

Metcon
Metcon (Time)
20 Back Squats [115]
then
10 Rounds
5 Cal Row
10 Push-Ups
15 Sit-Ups
then
20 Back Squats [115]

Time: 21:02

S. Malik Nelson 01-28-2016 09:11 AM

Re: Malik's Log
 
January 28, 2016

Warm-up
Group Stretch

Cash In
Shoulder Press (2-2-2-2-2)
[110]

Metcon
Metcon (Time)
5 Rounds
7 Jerks [115]
1 Rope Climb
7 Burpees
1 Rope Climb
7 Air Squats

Time: 14:17.

S. Malik Nelson 02-01-2016 08:24 AM

Re: Malik's Log
 
February 1, 2016

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 Clean
1 Clean & Jerk
1 Hang Clean & Jerk
[95/95/105/105/115/115/135/135]

Metcon
Metcon (AMRAP - Reps)
20 Min AMRAP (2 Person Teams)
1 Clean & Jerk [135]
5 Rope Climbs
10 Box Jump Overs [24]
2 Clean & Jerks
5 Rope Climbs
10 Box Jumps Overs
3 Clean & Jerks
5 Rope Climbs
10 Box Jump Overs

Add 1 Rep to C&J every round
Rope Climbs & Box Jump Over Reps remain the same

Reps: 158

S. Malik Nelson 02-03-2016 07:32 AM

Re: Malik's Log
 
February 3, 2016

Warm-up
Group Stretch

Cash In
10 Min EMOM
5 Squat Cleans (Odd Min) [75/85/95/95/95]
8 C2B Pull-Ups (Even Min)

Metcon
Metcon (Time)
10 Rounds
5 Burpees
5 Deadlifts [155]
5 Ring Dips
5 Cal Row
5 Wall Balls [20]

Time: 25:35.

S. Malik Nelson 02-09-2016 08:08 AM

Re: Malik's Log
 
February 9, 2016

Warm-up
Group Stretch

Cash In
8 Min EMOM
3 Hang Snatches

Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
3 Pull-Ups
3 Burpees
5 Walls Balls [20]
1 Snatch [95]

Rounds and Reps: 9 + 6.

S. Malik Nelson 02-10-2016 08:11 AM

Re: Malik's Log
 
February 10, 2016

Warm-up
Group Stretch

Cash In
Back Pause Squats (2-2-2-2-2)
1-2 Second Pause in bottom position
[190]

Metcon
Metcon (Time)
50 Cal Row
40 Deadlifts [135]
30 T2B
20 Back Squats [135]
10 Clean & Jerks [135]

Time: 17:13.

S. Malik Nelson 02-22-2016 08:04 AM

Re: Malik's Log
 
February 22, 2016

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (2-2-1-1-1)
[115] - felt weak here.

Metcon
Metcon (Time)
10 Cleans [135]
then
30-20-10
Calorie Row
Sit-Ups
Deadlifts [135]

Time: 12:13.


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