no need for the second one unless your g/box is on its way out.
The first one is almost right, but after a few months of it and then you'll have to use the second one coz you'll mash your g/box.
You need to match your revs(heel/toe) before you put it into the next gear otherwise it can still grind and mash around a bit. BUT your foot only depresses the clutch once as you have noted.
Like I said unless your g/box is mashed there no need for the second one, not to mention it is extremly slow and at 120-140km entering corners you really dont want to get caught up with your downshifts. In all honesty if your gonna waste your time clutching in twice during heel and toe you might as well brake, rev match without heel/toe and brake again.
Just some notes :P but in short the first one.