Ditto on what Roger and Alan said about hammers. We are all still working on all of those points constantly; it's a classic example of easier said than done. Keep at it.

On your weightlifting: Why are you doing the behind the neck presses and jerks? That position can cause some real shoulder problems; there are a number of cautionary articles on the subject that can be found with a quick search.

It's been fun watching your progress; keep it up.