Workout Saturday 15/9/12

A fairly light workout today - my first session in the gym in three days after being hit with the dreaded lurgy.  Nice and simple.

Warm-up

15 minutes brisk walk to the gym.

Powercleans

Emphasis on technique.  Warm-up with unloaded short bar - 13.5kg.  20 reps.
10 reps at 23.5kg.
10 reps at 33.5kg.
10 reps at 43.5kg.
10 reps at 53.5kg.
6 reps at 58.5kg.
5 reps at 63.5kg.

Chins and pulls

3 sets.
Eccentric body weight chin-ups.  1st & 2nd set 10 reps.  3rd set 5 reps.
Face pulls x 10 reps.

Warm-down

Foam roller 5 minutes.
15 minute brisk walk home.
Static stretching 10 minutes.