Twice a week. Monday & Thursday, usually.
Monday: Hi pulls, one arm DB Hi-pulls, DB one are rows & chins
Thurs. Squats % front squats
Following Monday: Press & dips
Thursday: Hi Pulls,. DB Hi-pulls, DB rows & chins
Following Monday: Squats & front squats
Thursday: Press & dips
etc, etc, etc,,
Good Luck.