as far as the NC workouts- the ones on my days off are total body most of the time. i forgot to mention that on most days (especially the pressing days), i will throw in a NC workout in the morning about 2 hours before my lifting session. i use Power Drive afterwards and the NC workout is usually movement pattern specific to the one i am working out that day.
The reason i only have one leg day a week is because i dont want to overdo it with leg training AND HIIT 3 times a week. i do hill sprints, which are pretty demanding. I have still been able to make great gains on my lower body with only training them once a week. But if i where going to split them up into two days, i would have a hip dominant day and a quad dominant day.
for my reps i stick to 3-5 reps when it comes to upper body pressing performance. i stick to the template that CT laid out (ex. military press to incline to bench to top half press). this has been working VERY well for me. i will say that no two workouts are really the same, because i will change the exercises but keep the movement pattern basically the same. so one time i might do:
clean and press
then the next workout would be
seated db shoulder press
db incline press
db bench press
except for the circuit day, i include traps/ rhomboid/ rotator cuff/ rear delt work on my pressing performance days. i either use staggered sets inbetween my sets of pressing, or do them as a circuit at the end. some days i might want to focus on my tris or delts, so instead i would do something like what was laid out above, plus an isolation exercise for 3-4 sets of 6-8 reps, plus a general strength max rep circuit for the movement pattern (chest, shoulders, triceps). for foundation muscles i stick to higher reps, and legs i do a mix between performance training and isolation training and usually a max reps circuit at the end.