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Old 01-06-2014, 02:56 PM   #171
S. Malik Nelson
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Re: Malik's Log

January 6, 2014

Warm-up
Group Stretch


Cash In
Tabata
Sit Ups
Planks


Metcon
Metcon (Time)
5 Rds
15 Deadlifts [115]
10 Shoulder 2 OH [115]
35 Double Unders [70 Singles]
2 Rope Climbs

Time: 17:27.
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Old 01-10-2014, 06:54 PM   #172
S. Malik Nelson
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Re: Malik's Log

January 8, 2014

Warm-up

Group Stretch

Cash In

5-4-3-2-1
HSPU [box]
Jumping Squats

Metcon
Metcon (Time)

800m Row
Then
4 rounds
30 Wall Balls [20]
20 HR Push Ups
10 Ring Dips
Then
800m Row

Time: 29:33
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Old 01-10-2014, 06:56 PM   #173
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

January 10, 2014

Warm-up

Group Stretch

Metcon

The Seven (Time - 45 min cap)

7 Rounds of:
7 Handstand Push-ups [box]
7 Thrusters [95]
7 Knees-To-Elbows
7 Deadlifts, [215]
7 Burpees
7 Kettlebell Swings [70]
7 Pull-ups

Time: 37:53
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Old 01-14-2014, 07:59 AM   #174
S. Malik Nelson
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Re: Malik's Log

January 12, 2014

Warm-up
Group Stretch


Metcon
Metcon (Time)
8m AMRAP
1 person will be doing 10 Burpees and 1 Shuttle Sprint while the other person holds a KB in the Front Rack position

Plus a sneaky little surprise at the end!

Rounds: 10 rounds plus 7 burpees.

Sneaky surprise was to do it all over again....

Rounds (part 2): 10 rounds plus 1 burpee.
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Old 01-14-2014, 08:02 AM   #175
S. Malik Nelson
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Re: Malik's Log

January 13, 2014

Warm-up

Group Stretch


Cash In

10m EMOTM
3 Power Cleans (Try for touch and go) [115]


Metcon
Metcon (Time)

100 Double Unders [150 singles]
50 Wall Balls [20]
50 Burpees
Then
3 Rounds
10 Hang Cleans [115]
15 Deadlifts [115]
10 Toes 2 Bar

Time: 20:26
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Old 01-14-2014, 08:04 AM   #176
S. Malik Nelson
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Re: Malik's Log

January 14, 2014

Warm-up
Group Stretch

Weightlifting
Push Press (3-3-3-3-3) [95/105/115/125/135]

Metcon
Metcon (Time)

21 Thrusters [95]
9 (9 Pull Ups/Dips)
15 Thrusters [95]
7 (7 Pull Ups/Dips)
9 Thrusters [95]
5 (5 Pull Ups/Dips)

Time: 9:57.
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Old 01-16-2014, 11:20 AM   #177
S. Malik Nelson
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Re: Malik's Log

January 16, 2014

Warm-up
Group Stretch

Cash In
Tabata
Push Ups [did 65 total]
Double Unders [worked on them, failed a lot]


Metcon
Metcon (Time)

4 Rounds
12 Deadlifts [225]
24 Sit Ups
400m Run

Time: 16:00.
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Old 01-19-2014, 12:36 PM   #178
S. Malik Nelson
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Re: Malik's Log

January 17, 2014

Warm-up
Group Stretch

Cash In
4 min Time Cap
3 Rounds
5 Ring Dips
10 Wall Balls [20]

Metcon
Metcon (Time)
4 Rounds
15 Hang Cleans [115]
25 Air Squats
15 Pull Ups

Time: 14:36
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Old 01-19-2014, 12:37 PM   #179
S. Malik Nelson
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Re: Malik's Log

January 18, 2014

Warm-up
Group Stretch

Cash In
2k Row (Time)

Time: 7:49 [a personal best for me]

Metcon
Metcon (Time)
15-12-9
Back Squat [115]
Toes to Bar

Need to work on getting bar above head and behind neck. Couldn't control 135 properly.

Time: 4:57.
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Old 01-25-2014, 06:57 PM   #180
S. Malik Nelson
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Re: Malik's Log

January 20, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
Even Min 10 Shoulder to OH [115]
Odd Min 10 KBS [70]

Metcon
Metcon (AMRAP Reps)
12m AMRAP
50 Box Jumps
Then
3 Front Sq [115]
3 Burpees
3 Deadlifts [115]
6
6
6
Etc.

Reps: 137.
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