I've basically been having a lot of trouble deciding on how to split my new routine, the things I've got to work around is an hour of circuit training(part of my college course) on Mondays, Tuesdays and Thursdays, i have college basketball games on Wednesday and basketball training on Fridays which usually involves a lot of hill sprints ect.
I'm new to the whole designing my own training program subject so i have based my routine mainly around multi-joint excersizes.
Hang clean (6sets-3reps)
Core work(Woodchoppers, one armed farmers walks ect.)
Wide arm pullups(5 sets to failure)
Bent over row(5sets-5reps)
Posterior chain work(GHR ect.)
Flat dumbbell press(6sets-3 reps, not using a barbell at the moment because of shoulder issues)
Dips(5 sets to failure)
i also do a tonne of foam rolling, corrective stretches and recovery work ect.
i'm just having a real hard time deciding if it's going to be effective without hitting the risk of over-training.