Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter. Look to add 2.5 to 5kg each time you do this.


4 Rounds For Time (25 min time cap)
500m row
50 double unders
500m run (usual 400m plus run to corner of Campbell Tce/Victoria St on return leg)

400m row
80 single skips
400m run


Weightlifting Weight Classes: Tweeners Should Go Up (Mostly)Catalyst Athletics

“Some lifters are what we call “tweeners.” Their natural walking-around bodyweight is somewhere smack dab between two weight classes. An example of this would be a guy who almost always weighs 92-93 kg. He’s pretty lean, he rarely drops lower than 91, and he never goes above 94. This guy is in a bit of a pickle because the current IWF men’s weight classes in his range are 89 kg and 96 kg.”