I'd group them personally because with chest you'll only really have some anterior deltoid contraction which shouldn't over fatigue your shoulders.
Keep close grip or add skullcrushers instead and take away one of the other exercises or alternate between them weekly, making sure you keep at least one large triceps movement in there.
Box Squats are good, you were saying Box Jumps the two are different things.
Box Jumps involve more power, but have a higher impact.
If you want a lower impact power exercise, you're better off adding a fast concentric (upward) phase to a regular squat/box squat or a fast eccentric (downward) phase for the type of functional power a rugby player requires, you could do similar with a deadlift.
Once you've mastered the fast concentric, then the fast eccentric, you can then master the transition between both.
RDL are possibly one of the best ways to train hamstrings, you'll use a lot of glute strength which is important also.
There are no downsides to teaching both muscles to work in unison compared to the lesser interaction involved in a conventional deadlift.
Leg Extensions basically but the brunt of the strain on the patella being the only joint that moves in the exercise.
Anyone who has bad knees should avoid, or aim for lighter higher 15-30 rep sets.
Thanks, I think I'll change Deadlifts to 3x5, 5x5 just kills me for the rest of the day.
As for Push day, I was alternating chest and shoulder to give it a break but I guess that isn't a good idea, I'll group them up. I push day today and felt a bit fatigued at the end, didn't get a good sleep last night so I guess that doesn't help either. I'm thinking of removing CG Bench as 6 sets of tris should be enough right? I do like the low rep OHP for strength too.''
For legs, my goal is strength and athleticism over size for rugby, so thats why I went with box squats for a more functional movement and I don't have trouble with them as long as long as I don't jump down carefully. Do you think I could incorporate Power Cleans, maybe 3x5? I feel hamstrings a lot after Barbell rows and deadlifts on Pull day so maybe I dont even need the high rep RDL for size also.
I might remove leg extensions all together as they put a weird torque on my knees that I don't like. And yeah I agree on the bike, doing sprints on a high resistance setting was the idea.