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Catch-22

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A catch-22 is a paradoxical situation from which an individual cannot escape because of contradictory rules.

Eg: To apply for this job, you would have to be insane; but if you are insane, you are unacceptable for the job.

- thanks Wikipedia!

It’s so easy to fall into a catch 22 situation during metcons. In your head you may feel that you need to complete it with the Rx weights/reps/movements in order to get better elite.  But if you’re not strong/skilled/conditioned enough, you don’t get the correct stimulus to improve optimally, as your power output is down due to over-frequent resting, your technique suffers due to excessive load, or skill demand, and you also risk more CNS fatigue, frustration and injury.

So to some degree, the more you try to go Rx, the less chance you have of getting better…..

However, those who have the capacity to handle Rx efforts, are able to generate the high levels of output and intensity that the workout was designed to elicit, thus getting the desired adaptation and thus better able to handle future, tougher workouts.

Every workout has an intent behind it.  Try to meet that intent, and you’ll avoid a catch 22.

FITNESS

A.
Split Squat
3 x 12 e/leg, building
Kipping Knees to Chest
3 x max -2B.
In 2mins;
10 cal Row
20 Walking Lunges
10 Slamballs (heavy)
3 setsC. Optional Finisher
20 TGU
A.
Deadlift
5 x 5, building Reset each rep.
Single Arm Press
5 x 8 e/armB.
20 Deadlifts
20 Hang Power Clean
20 Front Squat
20 Burpee
AMRAP in 7minsC. Opt Finisher
Farmers Walks
2-3 x 100m
A.
Pushpress
5 x 3, building
Weighted Pull-Up
5 x 1, heavyB.
10 Wallballs
10 DB Row
AMRAP in 3mins
Rest 1min
RepeatC. Opt. Finisher
10 Powell Raise e/arm
10 Single Leg Romanian e/leg
2 x
10 Double KB Clean
500m Row
20 SDHP
800m Run
30 Dbl Russian Swings
100m Dbl KB Front Carry
40 Heavy Skips
AMRAP in 30mins
A.
Back Squat
3 x 8, heavy
HSPU
3 x 5, negsB.
200m Run
10 DB Snatches
AMRAP in 8minsC. Opt. Finisher
15m Death March
10-15 Weighted Situp
2-3 x

PERFORMANCE

A.
Split Squat
3 x 8 e/leg, heavy
CTB Pullups
3 x max -2B.
In 2mins;
10 DB Snatch 25/15kg
20 Pistols
30 Double Unders
3 setsC.
20 Arm Bar + TGU + Windmill
A.
Deadlift
Build to a heavy 3 rep set. Reset each rep.
Bent Press
Build to a heavy 3 rep set e/armB.
15-12-9-6
Power Clean (heavy)
Ring Dip (strict)C. Opt Finisher
Farmers Walks
2-3 x 100m
A.
Jerk
5 x 1 @ 70-95%
Weighted Pull-Up
5 x 1, heavyB.
3-6-9…etc
Thruster 45/30kg
Pullup
AMRAP in 7minsC. Opt. Finisher
20-30 OH Squats (scale up to single arm)
Iron Scap routine
2 x
20-1
Row (cals)
Heavy Russian Swing
DB Bench Press (1/2 BW)
(30min time cap)
A.
Back Squat
3 x 5, heavy
HSPU
3 x 5, strict (deficit)B.
400m Run
10 DB Man Makers 20/12.5kg
3 roundsC. Opt. Finisher
15m Death March
10-15 Weighted Situp
2-3 x

 

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