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.

06MAR2012

Workout #1:
Set 1: 4x
  3 Deadlift @ 315#
  7 Muscle Up

Set 2: 4x
  3 Hang Clean @ (135#-155#-185#-185#)
  3 Power Clean @ (135#-155#-185#-185#)

Set 3:
  3 Low Hang Clean @ 185#
  3 Low Hang Clean @ 205#

Set 4: 4x
  2 Power Clean @ 205#
  10 Toes-to-Bar

Notes:
  Did some pretty significant clean technique work.  A low hang clean involves starting with the bar in a hang position (hamstrings loaded and core tight), then lower the weight until it is below the knees.  First initial pull movement involves pushing the knee caps back and out of the way... this allows you to keep the bar path completely vertical and maximize efficiency of force.
  Didn't keep track of times for set 1 or set 4, but they should be done straight through.