Thursday was a speed deadlift day at my local commercial gym
I haven't really had a separate dynamic day in a long time due to my schedule, and the fact that my back couldn't take two real training sessions per week for so long.
Now that I'm feeling better, and can take advantage of the gym's child care, I'm adding a dynamic deadlift day mid-week. Normally I would use a squat, but I have a lot of trouble squatting in a standard rack with crappy barbells, so this is the safer option.
I'm really using this day to improve technique and bar speed, so the weights will be light each time. I may not even wave the resistance yet, and just work on getting faster week to week. I will also be alternating between conventional and sumo. Also, I will not be using a belt, because I'm trying to teach my torso to better support itself on its own. I'm REALLY reliant on a belt right now, and I know that this is holding me back.
315 x 6 x 1 (sumo)
The pulls started off slower than I would have liked, but sped up as I got deeper into the session. My last one could maybe even be called "fast" if you saw it out of the corner of your eye with a three beer buzz.
Did 4 sets of 15 flute ham raises and 4 45-second planks before my child-care time was up.