I hate speed exercises on these "dynamic effort" days, whether it's with box squats or with bench press. I understand the benefits that derive from them, but they're extremely dull. Performed the obligatory speed bench (12 sets of doubles with 185 lbs), and the rest of the session saw an increase in weight. One-armed dumbbell rows was with 85 lb dumbbells for 10 reps. I'm relatively new to this one so I've made decent beginner gains in it.
No real cardio today. Gave my shins a rest. I stocked up on good food at Costco, though. My traps are sore from yesterday. It's a rather satisfying feeling.