Speed training...is interesting.
But using a lighter day is something I've used for a very long time.
You can keep the 3x3 day. And on the other drop the weight down to say 155-160 for sets of 5 or 6.
An alternative idea that I've used before also is just doing Singles. Say start with 8-10 of them with 160 using short rest periods. Say 60 seconds. Be strict about the rest times.
Why be strict with them? Because we can also use this variable as a progression tool, by lowering it.
Say you pull 8 singles with 160. 60 secs rest. The following week might be 45 seconds rest to make it a little harder. Then perhaps the following week you pull singles at the same weight with the same rest time. Or if it was getting too hard, you bump it back out to 60secs. Basically once you have nailed say 12-15 singles in that style, it might then be a good idea to add weight. 5kg will do. Go again, back to 8 singles and start progressing it forward in the same fashion.
Once you've got 12-15 solid reps with the 45 or 30 second rest periods, or whatever you decide to use, you move up and restart the progression.
This can be done with any rep range, it's just to use with singles.
You have many metrics that can used for progression.
Weight.
Reps.
Sets.
Rest periods.
Or even total time to complete targetted work.
Literally as easy as picking ONE for that week. And it can be a different once each week [emoji846]
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