I've been training for few year trying to get stronger and more explosive for rugby (semi-pro) most of my training is focused on Squats, Deadlifts, Oly lifts (cleans, clean and jerk and unilateral snatches) and sprint training (sledge and hill) with the appropriate (what I think) secondary exercises for each lift.
I'm pretty happy with my leg work (220kg x 3 squat, 210kg x 3 dead etc etc at 87 kg) and my Oly lifts (120, 100 and 44 KG respectifully), if those are considered good round here. What i'm really looking for help on here is my upper body push and pull (I'm only benching 100kg for 1!) preferably explosive work (whilst i'm not really interested in the hypertrophy from working the type 2b's I do want the CNS gains).
So if anyone could give me a few suggestions for this that'd be great.