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Old 05-01-2014, 06:53 AM   #231
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

April 30, 2014

Warm-up
Group Stretch

Cash In
Strict Press
5-3-3-3-1 [100] - lots of difficulty not arching.....


Metcon
Metcon (Time)
50 Air Squats
then
3 Rounds
10 Deadlifts [225]
15 Pull-ups
20 Pump Sit-ups
then 50 Jumping Lunges

Time: 12:34.
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Old 05-02-2014, 05:46 AM   #232
S. Malik Nelson
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Re: Malik's Log

May 1, 2014

Warm-up
Group Stretch

Cash In
10 Min EMOTM
10 Wall Balls & 5 Burpees

Metcon
Metcon (Time)
3 Rounds
10 Clean & Jerks [125]
10 Burpee Box Jump Overs
10 Ring Dips

Time: 13:58.
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Old 05-03-2014, 03:05 PM   #233
S. Malik Nelson
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Re: Malik's Log

May 2, 2014

Warm-up
Group Stretch

Cash In
12-9-6-3
KBS [53]
K2E

Metcon
Metcon (AMRAP Rounds and Reps)
15 Min AMRAP
15 Hang Cleans [95]
15 Push-Ups
200 Meter Run
Score is number of runs.

Reps: 5 + 11.
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Old 05-07-2014, 06:12 AM   #234
S. Malik Nelson
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Re: Malik's Log

May 5, 2014

Warm-up
Group Stretch

Cash In
Bench Press
10-8-6-4-2
Built up to [205]

Metcon
Metcon (Time)
21-15-9
Power Clean [125]
Wall Ball [20]
Box Jump [24]

Time: 12:30.
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Old 05-07-2014, 06:13 AM   #235
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

May 6, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
5 Hang Snatches [75]
5 Toes 2 Bar

Metcon
Metcon (Time)
800m Run
12 Front Squats [125]
12 HSPU [box]
800m Run
8 Front Squats [135]
8 HSPU [box]
800m Run
6 Front Squats [145]
6 HSPU [box]

Time: 19:40.
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Old 05-08-2014, 06:43 AM   #236
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
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Re: Malik's Log

May 7, 2014

Warm-up
Group Stretch

Cash In
Deadlift (5-3-3-2-2-1)
Built up to [320]

Metcon
Metcon (Time)
30 KBS [53]
Then
3 Rounds
15 Ring Dips
20 Wall Balls [20]
50 Double Unders [100 singles]
Then
30 KBS [53]

Time: 14:35.
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Old 05-09-2014, 06:28 AM   #237
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

May 8, 2014

Warm-up
Group Stretch

Metcon
Metcon (AMRAP Reps)
25 Min Amrap
25 Burpees
1 Rope Climb
25 P Cleans [125]5
2 Rope Climbs
25 Shoulder 2 Overhead [125]
3 Rope Climbs
25 Deadlifts [125]
4 Rope Climbs
25 DB Snatch [50]
5 Rope Climbs
25 T2B

Got down to 2 of the final 5 rope climbs. Total reps: [137].
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Old 05-13-2014, 07:15 AM   #238
S. Malik Nelson
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Re: Malik's Log

May 12, 2014

Warm-up
Group Stretch

Cash In
Push Press (3-3-3-3)
Built up to [115].

Metcon
Metcon (AMRAP Rounds and Reps)
15 Min Amrap
7 Clean & Jerks []115]
7 T2B
7 Burpees
200 Meter Run

Score: 4 rounds on the button.
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Old 05-15-2014, 06:45 AM   #239
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

May 14, 2014

Warm-up
Group Stretch

Cash In
800 Meter Run
100 Double Unders [practiced a lot]

Metcon
Metcon (Time)
15-12-9
Deadlift [225]
Push-Ups
Box Jumps [24]
25 Air Squats after every Round

Time: 8:20.
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Old 05-16-2014, 06:01 AM   #240
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

May 15, 2014

Warm-up
Group Stretch

Cash In
30-20-10
KBS [53]
Sit-Ups
Time: 5:06.

Metcon
Metcon (Time)

3 Rounds
10 Shoulder 2 Overhead [120]
15 Burpees
then
3 Rounds
10 T2B
15 Hang Cleans [115]

Time: 18:47.
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