Back Squat / Front Squat
Fitness
Back Squat: 2 x 5 Linear Progression
Front Squat: 2 x 3 Linear Progression
Heavier than last week.
Performance
Back Squat 70% x 6 x 2
Front Squat 70% x 6 x 2
Post loads to comments.
Exposure 8 of 16
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5 RNFT or 20 Minutes:
65m Farmer Carry, Left
65m Farmer Carry, Right
270m Run
The carries are to 3rd Avenue and then back to the door with the opposite arm. The runs are 4th and back. Go medium-heavy on the carries with the goal of doing them unbroken with minimal rest on the transition. If you're feeling it, then push the pace on the runs. Otherwise use them as active rest.
Post work to comments.
Matt's hair looks good even when he's just judging!
- Reminder: Parking is still suspended on Degraw Street. Be sure to give yourself extra time to get to the gym, since parkng is cancelled on some other surrounding blocks.
Join Us for the Next Iron Maiden's Lift n' Learn Session
All IM competitors and IM curious are welcome!
October 16, 2016
2-4pm
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.
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