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Old 02-06-2014, 09:12 AM   #191
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

February 6, 2014

Warm-up
Group Stretch


Cash In
Front Squat (5-5-5-3-3)
Built up to [155]

Metcon
Metcon (AMRAP Reps)
10m AMRAP
Accumulate 1m Plank Hold
Then
3 Ring Dips
3 Hang Cleans [115]
3 Pump Sit Ups
6
6
6
9
9
9
Etc.

Score/Reps: 139.
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Old 02-11-2014, 07:19 PM   #192
S. Malik Nelson
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Re: Malik's Log

February 9, 2014

Warm-up
Group Stretch

Cash In
Accumulate 50 Walking Lunges with DB's in the front rack position [25s]

Metcon
Metcon (Time)
21-18-15-12-9-6-3
Push Press [95]
Push Ups
SDHP [70]

Time: 20:17.
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Old 02-11-2014, 07:19 PM   #193
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

February 11, 2014

Warm-up
Group Stretch

Cash In
Back Squat (5-4-3-3-2) worked up to [215]

Metcon
50 Box Jumps
then
3 Rounds
15 KBS [70]
15 Deadlifts [155]
15 Push Ups
Then
50 Box Jumps

Time: 14:54.
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Old 02-12-2014, 10:57 AM   #194
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

January 12, 2014

Warm-up
Group Stretch

Cash In
12m EMOTM
30 Double Unders [did 60 singles] & 20 Air Squats Even Min
5 Power Cleans [115] Odd Min

Metcon
Metcon (Time)

4 Rounds
12 OHS [35]
24 Sit Ups
12 Bar Facing Burpees
2 Rope Climbs

Time: 17:06. My flexibility with OHS is terrible. Coach wanted me to lighten up considerably and get in the hole.
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Old 02-16-2014, 02:04 PM   #195
S. Malik Nelson
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Re: Malik's Log

February 16, 2014

Warm-up
Group Stretch

Cash In
Tabata
Planks
Jumping Lunges

Metcon
Metcon (Time)
800m Row
Then
21-15-9
Box Jumps
Burpees
Deadlifts [155]

Time: 14:09.
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Old 02-19-2014, 06:35 AM   #196
S. Malik Nelson
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Re: Malik's Log

February 17, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
1 Power Clean
1 Hang Clean
1 Hang Squat Clean
1 Front Squat
[worked up to 135]

Metcon
Metcon (Time)
4 Rounds
12 Thrusters [95]
12 Ring Dips
12 Hang Snatches [65]
Time: 18:50.
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Old 02-19-2014, 06:36 AM   #197
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

February 18, 2014

Warm Up
Group Stretch

Cash In
Deadlift (6-4-2-2-1) [worked up to 310]

Metcon
Metcon (Time)
15 Clean and Jerks [115]
30 Toes 2 Bar
45 Box Jumps
200 Single Unders
45 Box Jumps
30 Toes 2 Bar
15 Clean and Jerks [115]

Time: 18:57.
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Old 02-20-2014, 08:03 AM   #198
S. Malik Nelson
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Re: Malik's Log

February 20, 2014

Warm-up
Group Stretch

Cash In
Snatch Balance (3-2-2-1-1) [95]


Metcon
Metcon (Time)
2 Rounds
15 Wall Balls [20]
10 Pull Ups
15 Wall Balls [20]
10 Push Ups
15 Wall Balls [20]
10 KBS [70]
15 Wall Balls [20]
10 Burpees
15 Wall Balls [20]
10 HSPU [modified on box]

Time: 19:12.
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Old 02-24-2014, 03:18 PM   #199
S. Malik Nelson
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Re: Malik's Log

February 22, 2014

Warm-up

Group Stretch


Cash In

10m EMOTM
10 Goblet Squats [53] odd min
10 Burpees even min


Metcon
Metcon (Time)
4 Rounds
15 Push Ups
20 KBS [70/]
25 Sit Ups
40 Jumping lunges

Time: 19:52.
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Old 02-25-2014, 08:23 AM   #200
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

February 24, 2014

Warm-up
Group Stretch

Cash In
Front Squat (3-3-3-3)
Worked up to [195]

Metcon
Metcon (Time)

15-12-9
Squat Cleans [135]
Knees 2 Elbow
Deadlifts [135]

Time: 13:57
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