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Old 09-18-2017, 10:23 AM   #721
S. Malik Nelson
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Re: Malik's Log

09/15/2017 - cash in

1 x 2 Bench Press
Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[185x2, 207x1]

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
2 Rounds
250 Meter Row
15 Push Press [95]
15 Sit-Ups
15 Pull-Ups
250 Meter Row
15 Push Jerks [95]
15 KBS [44]
15 Ring Dips

17:30, add 1 second for every rep not completed under the cap.
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Old 09-18-2017, 10:25 AM   #722
S. Malik Nelson
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Re: Malik's Log

09/17/2017 - Cash In

Score Type:: Not Scored
10 Min EMOM
5 Front Squats (even min)
3 Pause Back Squats (odd min) 2 second pause at the bottom
All Squats are picked up from the ground
[75]

MetCon Rx
Score Type:: Total Time
15 Min Time Cap
12,10,8,6,4,2
Burpee Box Jump Over [24]
T2B
After each set 2 Deadlift [225]

Time: 11:34.
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Old 09-19-2017, 01:48 PM   #723
S. Malik Nelson
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Re: Malik's Log

09/19/2017 - Cash-In
1 x 1 Push Jerk
Score Type:: Total Weight
12 Min to Est 1 RM Push Jerk
[155]

MetCon Rx
Score Type:: Total Time
15 Min Time Cap
18-15-12-9-6-3
Strict Press [55]
KB SDHP [53]
Sit-Ups
Time: 9:55
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Old 09-25-2017, 06:27 AM   #724
S. Malik Nelson
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Re: Malik's Log

09/22/2017 - Cash In
Partner WOD - Team Series WOD 1
9-15-21 reps for time of:
Synchronized thrusters [65]
Synchronized bar-facing burpees
Time: 9:09

MetCon Rx
For time:
100-cal. row, switch as needed
100 hanging knee raises, switch as needed
Time: 9:04.
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Old 09-25-2017, 06:30 AM   #725
S. Malik Nelson
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Re: Malik's Log

09/25/2017 - Cash in
1 x 3 Bench Press
12 Min to Est 3 Rep Max Bench Press
[196.5]

MetCon
16 Min Time Cap
10 Cleans [105]
15 Push-Ups
200 Meter Run
8 Cleans [115]
15 Push-Ups
200 Meter Run
6 Cleans [135]
15 Push-Ups
200 Meter Run
4 Cleans [155]
15 Push-Ups
200 Meter Run
2 Cleans [160]
15 Push-Ups
200 Meter Run

Time: 15:49.
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Old 09-28-2017, 06:44 AM   #726
S. Malik Nelson
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Re: Malik's Log

09/28/2017 - Cash In
Score Type:: Not Scored
8m EMOM
4 Deadlifts
4 Bar Facing Burpees
Increase weight each round, working up to your workout weight
[95, 105, 115, 115, 135, 135, 155, 155]

MetCon Rx

Score Type:: AMRAP
Team Series WOD 5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee step-overs [20]
3 synchronized deadlifts [155]
6 synchronized burpee step-overs
6 synchronized deadlifts
9 synchronized burpee step-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise per round.
Men use a 20-in. box, 155-lb. deadlift Women use a 20-in. box, 105-lb. deadlift
Score: 91.
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Old 10-03-2017, 06:30 AM   #727
S. Malik Nelson
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Re: Malik's Log

10/03/2017 - cash in
1 x 1 Strict Press
Score Type:: Total Weight
10 Min to Est 1 Rep Max
[115]

MetCon Rx
Score Type:: Total Time
16 Min Time Cap
5 Rounds
35 Double Unders [70 singles]
12 Deadlifts [145]
15 KBS [44]
Time: 12:37.
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Old 10-10-2017, 07:41 AM   #728
S. Malik Nelson
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Re: Malik's Log

10/10/2017 - Cash-in
1 x 1 Deadlift
Score Type:: Total Weight
12 Min To Est 1 Rep Max Deadlift
[305]

MetCon Rx

Score Type:: Total Time
15 Min Time Cap
21-15-9
Wall Balls [16]
Push Press [75]
KB SDHP [44]
then
25 Pull Ups
Time: 13:32.
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Old 10-24-2017, 06:58 AM   #729
S. Malik Nelson
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Re: Malik's Log

10/23/2017 - Cash In
Score Type:: Not Scored
8 Min EMOM
3 Deadlifts
2 Cleans
1 Jerk
[115]

MetCon Rx
Score Type:: Rounds and Reps
3 Rounds
4 Min AMRAP
5 Deadlift 135/155/185
7 Wall Balls 20
9 Burpees
Rest 2 Min

Weight on Deadlifts Increase each round
135/155/185

6 + 13.

First workout in 2 weeks due to work/travel/illness. I'd like to say it felt good to be back.....
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Old 10-25-2017, 10:43 AM   #730
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

10/25/2017 - Cash In
Score Type:: Total Time
600 Meter Run
:30 rest
400 Meter Run
:15 rest
200 Meter Run
For Time
Time: 6:50.

MetCon Rx
Score Type:: Total Time
18 Min Time
3-6-9-12-15-18
Clean 95
Box Jump Overs 240
Sit-Ups
Time: 15:05.
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