I'm trying to build a high frequency training program that will help me get strong while also making sure I can perform my job well and fits around my work schedule. I'm a fire fighter that works 24 hr shifts with limited workout equipment at the station. I'm on a work a day, off a day, work a day, off a day, work one more day, then have four days off schedule. So Its a nine day cycle with three days of work. Every day I work I'm planning on multiple small workouts a day.
5x5 hang clean and press in the morning, 3x5 hang clean and press in the afternoon with 100 KB swings with 55 lb kettle bell, 3x5 hang clean a press in the evening with core training/conditioning(tire flipping, hammer swings, etc)
There are four gym sessions during the nine day cycle: last day of my four day break, the two off days between my two work days, and first day of four day break. The workouts will be:
3x5 hang clean
3x5 bench press
2x failure pull ups
Two middle days of the break are for recovery, maybe conditioning or another gym workout. How does this look for a tactical athlete style program? Any suggestions on how to best optimize and structure the gym sessions?