So I know this is called Powerlifting. It's a class where we can focus on getting stronger at the three main lifts, and in the long-term, see those gains translate into better performance in our general physical preparedness. However, we are still housed in a CrossFit gym, and I'm going to tweak our Dynamic Effort Bench cycle to focus on the CrossFit side. Because if there's one thing that we've learned, specializing is necessary to make gains in your goal areas. Switching up that specialization every 3 weeks means you're making gains in multiple areas.
Let me know if you have questions about this, I'm probably going to be programming in Oly lifts over the next few cycles and deviating a little from traditional Powerlifting. Post thoughts to comments.
Dynamic Effort "Bench"
Shoulder dislocates w/PVC
10 air squats
Mobbin: Banded lat stretches, wrist stretches.
Speed Shoulder Press 8x3 @ 50%. Really 50%. Work on speed, not trying to go heavy.
Work up to your press. Focus on keeping tight, good form.
Start your speed sets. 1 min between each.
Incline bench with banded kettlebells. Exactly how it sounds. 3 sets of 12.
Fish Oil: For time
10-9-8-7-6-5-4-3-2-1 KB Clean & Press L/R
1-2-3-4-5-6-7-8-9-10 Feet Elevated Ring Row
This will help with building those little stabilizer muscles, plus your lats should be stronger now and ring rows support your chest to bar pullups.