CALPIAN DAY 2, WEEK 1 (2012APR06)

Power Clean:
40 x 3 (warm up)
60 x 3
82 x 3 (work sets)
90 x 3
97 x 3/3/3

Neck Jerk:
70 x 2 (work sets)
77 x 2
82 x 2
90 x 2
97 x 2
105 x 2
110 x 1 (segment 1)
115 x F (failed attempt)
122 x 1
110 x 1 (segment 2)
115 x 1
122 x 1

* Notes:

- I particularly enjoyed this workout due to it's simplicity.  Two exercises and your done -- love it.  In the power cleans, I tried my best to focus on getting my shoulders as high as possible in the second pull, which made getting into the third pull easier and more fluid.  Not surprisingly, focusing on form and utilizing efficient technique made the power cleans more manageable as I progressed in weight.

- "Neck jerks" sound more like a break dance move than a weightlifting exercise, but they are great for learning how to receive the bar quickly in the jerk without having to worry about "bar-rashing" your face with the center knurling, or giving yourself a barbell undercut to the chin -- which by the way hurts like hell.  I did miss at 115kg in the first segment, but that was due to haste.  I felt strong with the 110kg and only gave myself a few seconds before attempting 115kg.  This is a reminder to myself, that I need to slow down and make every lift as crisp, precise, and explosive as possible -- treat every lift as if it were at a meet or competition.