PJ, Work capacity

1100 PT

BB skill transfer circuit*

(1) Work up to 1 RM Push jerk (from rack position)
Loads: 89#, 111#, 121#, 133#, 143#

(2) Work capacity:
15 x push jerk, 111#
100 KB swings, 45#
2,000m row

Time - 19:45

Band stretches - hips and hamstrings

(3) Jerk/push jerk practice, behind and in front of neck

(4) 3x:
12 GHD situps
12 GHD back extensions


*BB skill transfer circuit - I am going to do this before every workout that involves a barbell to work on my flexibility and skills in general. Hopefully it will help with my jerk and snatch:
3 push press + 3 behind neck push press
3 push jerk + 3 BHN push jerk
3 split jerk + 3 BHN split jerk
Burgener warmup
10 overhead squats

All with 45# bar

• Notes: My jerk is on hiatus right now. I am trying to work on jumping the bar from a good rack, but I have trouble reestablishing my grip during the catch. When I switched back to lower elbows (not rack), I could do way more but it is extremely hard on the wrists and doesn't involve the same hip activation. Even from behind the neck I am having trouble catching the bar solidly and just feel weak in the drive and overhead in general. I might be at a point where I need to just forgo heavy/max attempts and just work on form at multiple reps at lower weight.
  
• Nutrition: Really good. I have a lot more/various veggies in my diet now.
• Body: Traps are pretty sore today.