Dynamic Effort Day

Gym Temp: 45°
Music: War of Ages, Chaos Theory

Warm up w/ Goblet Squats, Lunges, and Box Jumps

Dynamic Effort Squats (for speed, off of parallel box, 60 seconds rest between sets, using "Top Squat" attachment because of injured shoulder)
135 + chains x 5
225 + chains x 3
275 + chains x 2, 2, 2, 2, 2, 2, 2
295 + chains x 2
315 + chains x 2
325 + chains x 1 - all reps were pretty quick!

Dynamic Effort Deadlifts (done from a 1" deficit - standing on 10 lbs. bumper plates, for speed, 45 seconds rest between sets)
135 x 3
225 x 2
315 x 1
405 x 1, 1, 1, 1, 1 - a little slow.

Reverse Hyper-extensions
240 x 10, 10

Leg Press
245 + bands x 8
445 + bands x 8
645 + bands x 8
785 + bands x 8

Decent speed day w/ all things considered.