I am wondering about these. I haven't tried them , but I see in some peoples journals that they are doing them.

Do they have the same "rules" as the speed bench and squat ?

Meaning should a person do only 2-3 reps for 8-10 sets at 50% of max rep ? Or are these completely different ?

Just asking becuase as I was reading a few their weights seemed high(400+) to be doing speed work with.

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