Nothing interesting

Juggling around a template in my head for next terms strength training.
I've come up with the following:
[sets across,warm-up not included]

Workout A
Front Squat 5x3 followed immediately by jumping/explosive exercise
Chin ups (weighted) 5x5
Core work (hanging leg raises/ab-wheel/medicine ball)

Workout B
Power Clean 5x3
Romanian Deadlift 5x5
Core work (same as A)

Points to note:

• Workouts done Mon-Wed-Fri, alternated.
• Linear progress for as long as possible. So that means weight added each workout. If goes stale then one day a week will be made a 'moderate' day.

Goals:

• 15+ chins.
• 1.5*bodyweight front squat.
• Bodyweight clean for triple.
  

Pull-ups and core work. Can't go wrong with these 2 and can't do enough either.

Training goals

Front squat 1.5x bodyweight - with good form.
Double my number of pullups - so I can do at least 15.
Strengthen my heart and my core.
Work towards a

Some stuff I've been jotting and jumbling lately.

• Rugby (and all sport) is more about mind than body. Relaxation and thinking is key. Manic aggression should occur on the spur of the moment.
• The core works by acting as a rock which the limbs move around. Mobility needs stability and stability is the core to remaining rigid in an unbalanced state. Isometric contraction is key. Think ab-wheel, hanging leg raises for time, lateral medicine ball drills.
• The leg biceps are grossly undertrained. Bodyweight glute-ham raises (from a kneeling position with a partner) are a goal to achieve. Go as far down as possible then come back up, then do a negative to the floor and push with arms to return to starting position. Thats 1 rep. Do sets of 5.
• The front squat is hard, and harder is better.
• Working out to feel like a million bucks: weights or cardio or both, work at about 75%, lots of gas left in the tank. 10mins at the end stretching out the hips and other tight areas.