While jerking today, I noticed that if I concentrated on squeezing my glutes during the leg drive/extension out of the first dip that it caused my hips to drive forward and launched my elbows off my pelvis. Once again, a subtle cue seemed to make a significant difference in my jerk performance as I noticed the bells flying of my pelvis. Prior to this revelation, I had been focusing on hyperextending my low back in order to launch the bells off my pelvis which was inefficient and led to low back pain. I particularily noticed the difference in my 40kg OAJ today. With a strong leg drive, and the bell flying off my pelvis, the heavy OAJ were the easiest they have ever been.
Jerk(2x28kg) 5 minutes @ 9 rpm
10 minutes Rest
Snatch(28kg) 8 minutes @ L15/15/15/15 ----> R15/15/15/15