Gym 2:
Strength Focus
 
Superset 1: 1 min rest between rounds
Weighted workout: Bench Press more maximal weight.  4x5 reps 
No weight workout:  Volume push ups.  4x20 reps with minimal weight.
Reverse crunch 4x15 reps
 
Superset 2: 1 min rest between rounds
Weighted Workout: Pendlay row 3x6 reps
No weight work: pull ups 3x8-10
V ups - Left, center, right 3x7 each direction
 
Broad jumps 4x3 reps
 
Main lift 1:
Weighted work:  Split stance deadlift.  See how close you can get to last months lifts but in a split stance focusing on carrying the load with the front foot! 4x2 reps each leg 2-3min rest between sets
 
No weight option:  Lunge jumps but pause at the bottom of each jump 4x3 each leg 2-3min rest between sets
 
Main lift 2:
Weighted work: Pause back squats.  Do a normal squat but hold at bottom for a 3 count.  4-5reps maximal weight each week for desired reps.  2-3min rest
 
No weighted option: Pause jump squats, pausing for 3 seconds at the bottom of each jump and trying to go as high as possible each jump 4x5 reps 2-3min rest
 
Accessory work:
Straight leg deadlifts - Do the same exercises weather you are doing weitht or not
Reps/sets with weight: 4x6-8 reps
Reps/sets without weight 4x10-12 reps
 
Elevated front foot reverse lunges.  Same exercise with or without weight 4x6 reps each leg