Had a pretty good thing going with a legs/push/pull split, but due to time constraints I'm moving to more of a push/pull split. I still want to squat twice a week and pull con deads once a week. Also incorporating 2 days of running (1 day of sprints, 1 day of 400m repeats) and 1 day pushing the prowler. Probably going to get flamed for this, but I took a look at crossfit football's programming template and kinda ripped it off. I just added in 2 assistance lifts to the main lifts they have programmed, and then swapped out there DWOD (crossfit style metcons) for the sprints and track intervals. This split may not do much for me in terms of hypertrophy, but I'm hoping to build some strength on the main lifts and maintain good conditioning. My only concern is if my legs will have enough time to recover. Soft-tissue work and some static stretching will be key. Any thoughts?
Monday: AM: Squat 5x5, OHP 5x5, RFESS 4x8, DB Incline Bench 4x6-8 PM: 10-12x100m sprints
Tuesday: Deadlift 5RM, Pull-ups 5x5, Barbell Rows 4x6-8, Back Extensions 4x8, Farmers Carry 4 sets
Thursday: AM: Squat 5x5, Bench Press 5x5, RFESS 4x8, Dips 4x6-8, PM: 15-20min of heavy Prowler pushes
Friday: Rack Pulls 5x6, Chins 5x5, Barbell Rows 4x6-8, Back Extensions 4x8, Farmers Carry 4 sets
Saturday: 4-6x400m repeats, 4-6x200m repeats