The weightlifting day is set up similar to the WS4SB 3 program. But for the DE upper days, I do a DE lift supersetted with clapping pushups. Then I do a row for my back for my next exercise. Then I do pushups and chin ups to failure. So it’s basically a DE upper then a RE upper. Make sure to beat your past workout by 1 more rep or a couple more pounds.
I would probably cut down on some of the volume of the original program since you have the running as well.
I know I’m kind of bringing back an old thread(about 6 weeks old) but I’m interested in the OP’s comment about Charles Poliquin’s programs. I just recently realized that he not only put bodybuilders on body part splits, but all of his olympic athletes. Why is this? How would I set up a body part split that would improve my speed greater than a tbt program?