I'm currently doing a 4-day training split as I get settled into my new job/city/routine, and sessions are being kept around an hour or slightly less. As I get my work routine settled in I'll have a better idea of how I need to adjust things and if I want to take a different training approach during Fall (when work will be considerably busier).
1: Primary Squat Day - Alternates between %-based competition squat, and squat variations based on RPE (SSB, front squat, pauses, etc). This also includes squat/deadlift assistance work.
2: Primary Pressing Day - Alternates between %-based and RPE-based pressing movements (bench press, floor press, etc). This also includes upper body assistance work.
3: Dynamic Squat Day - Waves of dynamic effort squatting (typically in briefs), as well as a lower body assistance work.
4: Overhead Press Day - Alternates between %-based and RPE-based overhead pressing movements. This also includes upper body assistance work.
Primary Pressing Day
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*1: Hammer Strength Lat Pulldown - 4x10
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*2: Pushups - 4x30
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A. Close Grip Pause Floor Press - Triples, working up to 285x4
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B. Close(r) Grip Pause Floor Press - 3x10
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C. Hammer Strength Seated Rows - 4x8
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D1. Overhead Rope Tricep Extensions - 4x12
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D2. Supinated Bicep Curls - 4x10 each arm (slow and controlled)
