07MAR2012

Workout #1:
Set 1: 4x
  5 Strict Press @ 95#
  10 Thruster @ 95#
  15 GHD Situp

Set 2: 3-3-2-2-2 (ME)
  Jerk @ (135#-155#-185#-205#-215#)

Workout #2:
Set 1: 1 mile
  400m easy
  400m sprint (68s)
  400m easy
  400m sprint (69s)

Set 2: 1 mile
  400m easy
  400m cruise
  400m push
  400m sprint
(6:34)

Notes:
  Set 1 is continuous effort but this is me starting to taper before Open 12.3.  Set 2 is max effort with each rep coming from the floor (so you get to do a clean each time... sweet!).  Once racked, do three "bounces" before doing the Jerk.  The point here is to practice your first dip while maintaining a tight core and not arching the back.
  My 400s were a little on the slow side, and so was the build mile.  There are a lot of things I can try to blame this on... but I need to get faster.