Today I had my first real workouut in the weightroom since my last competion.  The last couple of weeks I have been doing light core circuits and going for light runs around 3km, just enough to stay loose, nothing that could cause injury.  Physically I felt pretty good when lifting, my only major complaint is a dull pain in my left shoulder.  I expect that pain to be gone by tomorrow though.  My technique for each lift feels much better.  It feels as though I'm getting more strength gains with less stress on my body.  My workout was as followed:

Clean and jerk 3x8x70%

Clean 3x8x70%

Squat 3x8x70%

Deadlifts 3x8x70%

crunches 2x30 with 10lb's

russain twisters 6x10 with 10lb's

I opted to use low weight and high reps so I could focus more on the technique instead of worrying about the weight.  Tommorow I plan to either do a light or moderate core circuit with focus on the low back depending on how my body is feeling from todays workout.