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Old 04-14-2014, 06:06 AM   #221
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

Warm-up
Group Stretch

Cash In
Bench Press (10-8-6-4-2)
built up to [195]

Metcon
Metcon (Time)
50 Air Squats
10 Power Cleans [135]
40 Pull Ups
20 Burpees
30 Box Jumps [24]
30 Wall Balls [20]
20 Burpees
40 KB Swings [53]
10 Power Snatches [65]
50 Air Squats

Rx'd except for power snatches. RX weight was 135.

Time: 26:00.
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Old 04-16-2014, 06:20 AM   #222
S. Malik Nelson
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Re: Malik's Log

April 15, 2014

Warm-up
Group Stretch

Cash In
Front Squat (10-8-6-4-2)
Worked up to [155]

Metcon
Metcon (Time)
800 Meter Row
then
21-15-9
Hang Cleans [115]
Burpee Box Jump Over

Time: 16:34.
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Old 04-22-2014, 06:46 AM   #223
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

April 16, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
Even Min 30 Double Unders [practiced, single, single, double, etc.]
Odd Min 20 Sit-ups

Metcon
Metcon (Time)
40 T2B
then
3 Rounds
15 Wall Balls [20]
15 Push-Ups
15 KBS [70]
then
Accumulate 2 Min Plank Hold

Time: 16:59.
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Old 04-22-2014, 06:47 AM   #224
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

April 18, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Power Cleans [135]

After each round, perform 1rd of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats

Time: 23:29.
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Old 04-22-2014, 06:47 AM   #225
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

April 21, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
5 HSPS Even Min [worked on kicking legs back and holding, couldn't dip/kip]
10 KBS [53] Odd Min

Metcon
Metcon (Time)
4 Rounds
15 Goblet Squats [53]
400 Meter Run
15 DB Snatches [50]
2 Rope Climbs

Time: 24:29.
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Old 04-23-2014, 05:48 AM   #226
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
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Re: Malik's Log

April 22, 2014

Warm-up
Group Stretch

Cash In
Bench Press (5-5-3-3-1-1)
Built up to [205]

Metcon
Metcon (AMRAP Reps)
12 Min Amrap
3 Hang Snatches [75]
3 Ring Dips
3 Box Jumps [24]
20 Double Unders [did singles]
6
6
6
20 Double Unders
9
9
9

Rope turns do not count toward total reps. Finished 15 full rounds.

Total reps: 135.
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Old 04-25-2014, 05:50 AM   #227
S. Malik Nelson
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Re: Malik's Log

April 23, 2014

Warm-up
Group Stretch

Cash In
10 Min Amrap
EMOTM
1 Deadlift
2 Hang Sq Cleans
1 Power Clean
built up to [135]

Metcon
Metcon (Time)
30 Deadlifts [185]
then
21-18-15-12-9-6-3
Wall Balls [20]
Pull-Ups
then
30 Deadlifts [185]

Time: 20:57.
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Old 04-25-2014, 06:20 AM   #228
S. Malik Nelson
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Re: Malik's Log

April 24, 2014

Metcon (Time)

800 Meter Row
25 Push-Ups
15 Clean & Jerks [115]
25 Sit-ups
800 Meter Run
25 Sit-Ups
15 Clean & Jerks [115]
25 Push-Ups
800 Meter Row

Time: 22:24.
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Old 04-28-2014, 05:55 AM   #229
S. Malik Nelson
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Re: Malik's Log

April 27, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
800 Meter Run
20 Burpees
20 Deadlifts [135]
800 Meter Run
30 Box Jumps
30 Air Squats
800 Meter Run
20 HSPU [modified on box]
20 Ring Dips

Time: 22:15.
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Old 04-29-2014, 06:10 AM   #230
S. Malik Nelson
Member S. Malik Nelson is offline
 
Profile:
Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

April 28, 2014

Warm-up
Group Stretch

Cash In
Back Squat (5-5-5-5)
built up to [195]

Metcon
Metcon (AMRAP Reps)
12 Min Amrap
25 Hang Cleans [115]
then
3 KBS [53]
3 Burpees
3 Shoulder 2 Overhead [115]
6
6
6
9
9
9
etc.

Reps: 117.
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