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 https://www.youtube.com/watch?v=sEIQYkMPXZA

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