Reminder: powerlifting class tonight at 5:30pm. No class this weekend. Next class is Tuesday at 7:30pm. Bring your goals to the next few classes, I'm going to check in w/you one-on-one to backwards plan your goals.
We squat high bar in our powerlifting class (more translation to rack thrusters, rack jerks, and it's easier to figure out body position when you're first starting) but here's an article describing the difference between high bar and low bar squatting.
Raw squats and deadlifts. Worked out at CF East Sac this past summer, Travis and Justin are great athletes and trainers and Mark Bell did my powerlifting cert. This is useful for CrossFit athletes looking not just to build a strength base but to be strong period.
Mobility makes PRs--here are some banded exercises you can do at home or another gym if you're traveling. If you don't have bands, think about getting some, they're inexpensive.
And suicide grip benching--when and why we do it:
Banded tricep pulldowns x 50
Rolling DB tricep extensions 3 x 10
In response to your posted goals, we'll work on overhead press and bench press today.
Banded shoulder press. 6-3-3-3-2-2-1-1-1. Skinny reds or purples.
Once you max out, drop down in weight to 60% and keep bands on, do speed sets of 2-2-2-2-2
DB bench press, go up in weight each time 8-8-8-8-8-8