Friday Mayhem

Franco Columbu

Mobility Work
Dynamic Warm-up
Then:
Pyramid Ladder Work
16kg – 10x Double Handed Swings
24kg – 10x Double Handed Swings
32kg – 10x Double Handed Swings
Rest 60-90secs then repeat it x3 rounds
Then: Same principles as above for the following lifts
Cleans
Jerks
Overhead Squats
Snatches
Then:
10x Wide Grip Pull-up
Rest 60-90secs
10x Chin-ups
Rest 60-90secs
10x Close Grip side to side L Pull-ups
Rest 60-90secs
10x False Grip Pull-ups
Rest 60-90secs
10x False Grip Pull-ups
Then:
Cool down and stretch