Quik – I think the German Body comp has the right idea. EDT looks more like body builder type lifting, but if you had success with it, perhaps my ideas on it are misconstrued.
Benny – I have a workout I am doing with an athlete on tempo days in addition to everything else that could fit in with your schedule. PM me if you want to take a look.
I’ll deff PM you. The facilities I sometimes have to work with are such crap, I’m always looking for alternative tempo workouts.