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Tuesday 11.23.2021

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Congratulations to the 69th Academy on completing five grueling weeks of training.

Warm-up Drills
I. Row
II. Dynamic Series
III. Remedial Mobility

Impact/Focus: Gymnastic Pulling Strength & Conditioning
Select from the following options and complete the tasks assigned within the minute/two minutes x 10 Rounds/Minutes total.

Movements
I. Ring Rows,
II. Scaled Pull-ups,
III. Standard Pull-ups
IV. Chest-to-Bar Pull-ups
V. Weighted Pull-ups

Rep Schemes/Intervals
A. Every minute on the minute x 5-4-3-2-1-5-4-3-2-1(+)
B. Every minute on the minute x 10-9-8-7-6-5-4-3-2-1 reps
C. Every other minute on the minute x 10-8-6-4-2 reps

*Strict or Kipping
**Rep scheme A. notes a (1+) for the final effort; this signifies a max rep/max effort final minute of work for total volume achieved.

Post scores to comments.

“Black & Blue”
5 Rounds for time of
5 x Deadlift (275/185lbs)
10 x Burpees (jump and clap)

Time Cap 10:00

Post sores to comments.

“Spooldown”
Complete the following volumes/tasks in as few intervals as possible of
(:30 work x :15 rest)

Row 75/60 kcal
60 x GHD/Abmat Sit-ups
45 x Strict or Hand Release Push-ups

Post scores to comments.

Samy Daghir

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