Need some help with adding a strength routine into my week.

Notice that the rep/set scheme is different for the first "power" movement vs. the rest of the workout.

Weeks 1,4 &7 use this rep scheme for the first exercise:
Sets: 5
Reps: 3
Tempo: Explosive
Rest Period: 180 seconds

For the rest of the exercises in the workout use this for Weeks 1,4 &7:
Sets: 4
Reps: 5
Tempo: Controlled eccentric (lowering), pause and perform the concentric (lifting) as fast as possible
Rest Period: 90 seconds

The first exercise uses a different rep/set scheme than the rest of the exercises in the workout. Also note that in undulating periodization you do a different rep/set scheme each day, repeated over the long run.

 

Squats, dips, and chins.