Speed days have been something that I hated in the past as a young lifter. Even though I got stronger every training cycle I felt that these days were "not as fun" and "a waste". I also correlated speed days with an injury I got from poor squat form. Three years later Speed day is the one day I learn more about training, strength, and programming than ever before especially after listening to Dave Tates presentation at the most recent LTTX.
What my takeaways were from this past Friday training session:
1- I learned and experienced for the first time when speed feels good to run with it and increase weight during your sets till you slow down. I also learned how to coach it with my training partner and fiancé Julia.
2- how different stances in the squat, especially on speed day, have a huge effect on the outcome of the goal for the day.
3- the box used for speed squats is so much more than "just a box"
*Squats with chains 12x2: 290
*Speed Deads 20x1: 340
Guys- 4 to 6 chains-
Ladies-2 to 4 chains / no chains-
*GHR (Back Extension, pause, hamstring) 3x12: 205
*DB Seated RB Good-mornings 3x15: 45
*Heavy Prowler Push 3 rounds 6 plates