I built this off of your wife’s workout program. I hope I didn’t butcher it too much
A1. (slow-speed strength)
A2. (strength-speed)
A3. (speed-strength)
A4. (Ballistic)
A5. (Dynamic transfer)
DAY 1 - LOWER BODY COMPLEX part 1
A1. Front squat 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Power Snatch 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2 ,1 x 1
A3. Jump Squat 6 sets of 5 reps
A4. Box Jumps 6 x 5
A5. Walking lunges 6 x 15 per leg
DAY 2 - UPPER BODY COMPLEX part 1
A1. Military Strict press 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Push press 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1
A3. Neutral grip speed DB press (slow eccentric, explosive concentric) 6 x 5
A4. Medicine ball throw overhead 6 x 5
A5. Battle ropes 6 x 30 sec
Day 3 OFF
DAY 4 - LOWER BODY COMPLEX 2
A1. Deadlift 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Power clean 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2 ,1 x 1
A3. Speed high pull (slow eccentric) 6 sets of 5 reps
A4. Broad Jump 6 x 5
A5. Dead Walk 6 x 15 per leg Death March - YouTube
DAY 5 - UPPER BODY COMPLEX 2
A1. Bench press 1 x 5, 1 x 4, 1 x 3, 1 x 5, 1 x 4, 1 x 3
A2. Muscle Snatch 1 x 3, 1 x 2, 1 x 1, 1 x 3, 1 x 2, 1 x 1
A3. Neutral grip speed flat bench DB press (slow eccentric, explosive concentric) 6 x 5
A4. Plyo pushup 6 x 5
A5. Battle ropes 6 x 30 sec
DAY 6 - BODYBUILDING WORK
A1. Pronated pull up 5 x 6-8
A2. Power clean 1 x 5, 1 x 4, 1 x 3, 1 x 2, 1 x 1
B1. Supinated pull up 4 x 6-8
B2. Lying leg curl 4 x 6-8
C1. Seated row 4 x 10-12 with 2 sec hold
C2. Walking lunges 4 x 10-12
D1. Preacher Spider curl 4 x 10-12
D2. Standing preacher reverse curl 4 x 10-12
Day 7 OFF