Back Squat / Front Squat
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression
Heavier than last week
Back Squat: 80% x 4 x 2
Front Squat: 80% x 4 x 2
Post loads to comments.
Exposure 12 of 16
7 Rounds for Time:
3 Deadlifts 315/225
The Deadlift stimulus should be on the heavy side today. As always, maintain a neutral spine throughout the lift. Scale volume on the Ring-Dips or to Push-Ups as necessary.
Post time and Rx to comments.
We would like to congratulate Coach Melo and "The Professor" Alex B. on the birth of their first daughter, Lilyanne Gabriela Burrowes (nickname TBD)! Baby Burrowes was born yesterday and came in at 5lbs and 15oz. Post love to blog comments!
Join Us for the Next Iron Maiden's Lift n' Learn Session
All IM competitors and IM curious are welcome!
October 16, 2016
Press and Negotiating
BYOProgram OR plan to focus on working up to a heavy five on your Overhead Press. Feedback on technique can be provided. Post-lifting, we're happy to welcome CFSBKer and Starting Strength Cycle alum Karina Totah for a workshop in negotiation skills:
Women don't ask. Research shows they forego over ½ million dollars in salary over their lifetimes.
Like lifting, negotiation skills get better with practice. But unlike lifting, success and failure aren't as black and white in negotiations. Come out to lift, and stay to learn the nuance of negotiation so you can successfully navigate asking for what you need and want.
In this workshop, we'll cover negotiation framing and prep, do a live practice, and discuss negotiation plans.
Karina Totah's Middle-Eastern father had her haggling from a young age. She strengthened her negotiation instinct with more structured training at Yale's School of Management. Now she enjoys sharing her knowledge with other women. By day, Karina is Vice President of Strategic Initiatives at the New York City Housing Authority; by morning, usually at 7am, she's a CFSBKer.