After some much appreiciated input from my long distance coach I decided to give it one more try. 50-60% of 1RM raw, 10-12 sets, 2 reps, 1 minute rest between sets.
Speed Squats - warm up and stretching, 6 sets/2 reps/225lbs, 2 sets/2 reps/245lbs, 2 sets/2 reps/265lbs.
Knee wraps and belt squats - 285lbs/2 reps, 315lbs/2 reps.
Core Work - Sit Ups 25 reps, lying Leg Raises 20 reps, Trunk Twists 40 reps.
I only had an hour after work today so it was quick. The knee wraps felt great. 315lbs felt almost effortless. I am making sure to start all my sets as if I'm squatting in competition. I got picked up for that in the last competition.