Every 3:00 for 4 Sets:
1 Power Clean Every 15 Seconds x 3 (3 Singles)
Build across the work sets to a heavy but perfect load for the day. The goal is no misses and no slop. Score total load from heaviest successful set.
Post loads to comments.
Week 4 of 6
Every 5:00 for 4 Sets…
15 Russian Kettlebell Swings 32/24kg
15 No-Push-Up Burpees
15 Calorie Row (or 10 Calorie Bike)
15 No-Push-Up Burpees
Work at a sub max, sustainable pace and aim for repeatable times to within a few seconds on each set. You should feel like you could immediately repeat another round or two at the same pace. Try to maintain nasal breathing, even if only on the inhale. The Swings should be on the heavy side but unbroken. Modify the Dubs to Alternating Foot Steps or to 2x Singles as needed. Stay braced when sprawling out on today’s Burpee variant.
Post times and Rx to comments.
The Iron Maidens Raw Open: T-Minus 26 Days!
We’re less than a month away from The Iron Maidens Raw Open, our annual women-only powerlifting meet slated for Saturday, September 7th. 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift. Save the date!
For the 4th year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. Why should you support the Stay Strong Scholarship? Last year, we published these words from Stay Strong Scholarship recipient SB:
It may sound like a cliche, but the Stay Strong Scholarship means everything to me. Words cannot express the depth of my gratitude for this opportunity. This scholarship has been the key element that has thrust me closer to achieving my desire for higher education. It has been a consistent motivating factor, one semester after the next and continues to support and remind me to put my best effort forward against all odds.
After months of being accepted to college and robustly seeking financial support from other scholarships like TheDream.us and CUNY BECAS, I was still not able to afford tuition. The Stay Strong Scholarship was my ray of hope and the reason achieving my college degree has become a reality.
This year, our goal is to raise $30,000 to continue supporting students like SB. Right now we’re at just over $4,000 raised. Can you help us get there?
Show some love by donating to your favorite lifter(s) through the 2019 Crowdrise campaign here!
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