I cannot tell you how long it has been since I've done a speed squat and speed deadlift back to back, my best guess is over 3 years ago, since the last time I was on a conjugate based program. I was ready but not ready, everything was fine till I got to set 5 on speed squats (halfway done). the weight started moving well but it still felt heavy, ill tell you what, that box during speed squats really takes away your energy having to snap off the box! The conditioning aspect of this day really caught me by the end of squats, just in time prior to speed deadlifts *enter sarcastic emoji face*
I decided to take a page out of Brandon Smitley's book and do singles with a ton of sets, we went with 20 sets of singles that I got through in 8 minutes and some change. this was good for me cause about 30% of my pulls felt like crap from poor set up. One of the reasons I like this approach is that it gives me 20 chances to set up better with 19 of them being fatigued. This type of day will be applied EVERY OTHER week, I will let you know how it goes after our next DE squat + ME Deadlift day. I am hoping to break up pulling heavy every week will benefit me.
*Squats with chains 10x2:
Guys- 4 to 6 chains-
Ladies-2 to 4 chains / no chains-
*Speed Deadlifts 20x1:
*Laying Hamstring Curls 3x12:
*Incline DB Shrugs 3x15:
*Trap Bar Carries 3 trips