In the 3rd Episode of The Strength Connection Podcast, Mike and our special guest, StrongFirst Certified Master Instructor, and the fourth woman to claim the Iron Maiden title, Karen Smith will talk about testing your benchmarks, training safe, the importance of prep work, the bodyweight program and baselines of strength.Join us in this insightful and captivating talk!In this chapter you will discover:(2:20) Introducing our special guest, StrongFirst Certified Master Instructor, and the fourth woman to claim the Iron Maiden title, Karen Smith @_coach_karen_(2:50) A podcast in the middle of the storm?(3:40) Facebook and Instagram are down?(6:30) Having a baseline of strength(7:40) Karen Smith baselines of strength(9:20) What a 32 get up should feel like(10:10) Testing your benchmarks without a warm up(11:10) Set baselines to assess your students(13:50) “Teach them safe” - Karen Smith(18:10) Kettlebells are so efficient you can do a great workout in 30 min(20:00) An online job can definitely change your baselines(23:30) Being careful with accidents when doing gymnastics(24:40) About hands stands, a skill that we teach but not a skill that we test(27:40) The importance of the prep work(27:50) A handstand hold against the wall is kind of like a double overhead carry(28:20) How does Karen program a new client?(29:40) 1 arm push up(30:00) “Everybody is asymmetrical, the question is how can we decrease that difference” - Karen Smith(30:50) Mike’s bodyweight training experience(32:00) The StrongFirst Bodyweight training way @strongfirst(35:20) Be creative with what you have around(37:20) Single deadlifting and pistol squat(38:20) What are Karen's workout goals currently?(38:20) My year of yes(47:00) Iron Maiden, Beast Tamer and Sinister programs(50:00) The power of patience(52:35) Karen’s goal setting strategy: 1) What are your goals? (Make sure they don’t contradict each other) 2) Ideally how long can you train each day and how often? (Lower it, you will get life in the middle)(53:40) “It’s not so much over-training, it’s under-recovery” - Karen Smith(55:10) Karen’s programs coming soon(56:30) Where to reach out to Karen Smith @_coach_karen_ https://coachkarensmith.com/