Hey everyone, I'm new to this site but not new to training. I have been lifting weights off and on since I was 15 (25 now). I did most of my lifting while I was in the Marine Corps and focused more on the typical top heavy military lifting(chest shoulders arms). Since I left the Corps in 2006 I started playing Rugby for the college I am going to. The work outs have totally changed my approach to weight training as more of a functional fitness rather than how big my biceps are. That said, I sadly have gained some excess weight other the last couple years and am looking to cut that BF% down and add strength and endurance for this coming season of rugby. Here is what I have come up with for a work out regiment:

1st 6 weeks:
Monday
Back Squat 3x10
BB Flat Bench 3x10
BB Bent Row 3x10
BB RDL 3x10
Push Press 3x10
Lat Pull Down 3x10
BB Bi Curls 3x10
Skull Crushers 3x10
Core 10 min

Tues
HIIT 30 min

Wed
Power Cleans 3x10
Front Squat 3x10
BB Incline Bench 3x10
Pull Ups 3x15
Good Mornings 3x10
Core 10 min

Thurs
Long Distance Run 30 min

Fri
Same as Monday

Next 5 weeks (2 workouts/day)
Monday
AM- Lifting schedule stated above
PM-Bike 1 hour/Swim 30 min

Tues
Am-HIIT
PM- Swim

Wed
AM-Same as stated Wed above
PM-rest

Thurs
AM-Sprint work
PM-Long Distance Run

Fri
AM-Same as Mon AM workout
PM-Long Distance Run


Next 4 weeks:

Mon
Same as stated Mon above follwed buy Long Distance Run

Tues
Sprint Work

Wed
Same as Wed above

Thurs
Sprint Work

Fri
Same as Monday

Following this last week our pre-season conditioning will begin. The BB workouts will change randomly with DB. All the lifts progress every week by 1 rep max % so the last couple weeks before pre-season I am at 90% of starting max. Any thoughts?