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Prehab: cobras, Peterson, shoulders

Ankle hops: 4 x 100
Tuck jumps: 3 x 5
Hang snatch: 3 x (25, 30, 35, 40, 45)

Squats: 8 x (40, 50, 60, 70, 80, 90)

S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 15*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 15, 12*10)

S2:
Incline bench: 10 x (40, 50, 50, 50, 45)
Bw neutral pull-up: (10, 10, 10, 10, 10)

Lateral slides (return trips from elbow to elbow): 6, 6, 6

Prehab: Peterson, cobras, arm swings
Ankle hops: 3 x 150

Hang snatch: 3 x (20, 30, 35, 40, 45)
Squats: 8 x (40, 50, 60, 70, 80, 90, 100)

S1
OHP: 8 x (20, 30, 40, 45, 50, 50, 18*40)
Db pull-ups: 8 x (bw, 10, 15, 20, 20, 20, 11*10)

S2:
Incline bench: 10 x (40, 50, 50)
Bw neutral pull-up: (10, 10, 10)

Prehab: cobras, Peterson, arm swings

Front squats: 8 x (20, 30, 40, 50, 60, 70, 70, 60)
Squats: 10 x (60, 70, 70)

OHP: 12 x (20, 30, 40, 40, 40, 16*30)

S1
Cable pushdown: 10 x (20, 25, 30, 35, 32.5)
Ez curls: 10 x (10, 10, 12.5, 15, 15*15)
Rear lat fly: 12 x ( 7.5, 7.5, 7.5, 7.5, 20*7.5)

Hey, glad to see you repost!
Is it that you have no time or no mood that doesnt let you train? If it is the former, you can train at home if you really want to. Pick a couple of heavy KBs/DBs and do swings, snatches, pistol squats, SL deadlifts etc. You can do some great workouts in minimum time like that.

If you're working that many hours you should just buy your own weights. Come home, eat, relax a little and than hit the weights.

w/r/t jump technique: the t0ddday method is the place to start. a step-by-step guide:

1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.

and just when im getting back in the groove, i had to land on someones foot.

  

out for 2 weeks at least. fuck.