Something different today. After polling the net the consenses seems to be that spped squats are better performed from a box. The height of the box should be at, or below parallel. My box is 14.5 inches. Again my speed work is done with only 1 minute rest between sets.
Speed Squats (14.5" box) - warm ups, 12 sets/2 reps/225lbs (~50%1RM)
Dumbbel Swings - 3 sets/12 reps per arm/45lbs.
After the box squats and dumbbell swings my core and hips are quite wasted. I'll be posting the video to ask for technique ideas.