Training 11/07

Today was a small test set day. I tested to see where my biathlon is with the 24s. I know I have plenty of work to do but this is a good start back up. I did Kettlebell jerk for 5 mins at max rep and Kettlebell snatch for 3 mins a side at a controlled pace. I didn't want to hinder my training and not be able to snatch so I didn't push it. Training looked like this:
1 mile run- 8:59min Nike Plus Run
Kettlebell Jerk- warm-up OAJ 16kg 12/12 reps, 20kg 10/10 reps, 2x20kg 15 reps
Work set 2x24kg 5 mins (8,8,8,8,10) 42 reps


Kettlebell Snatch- warm-up 16kg- 15/15 reps, 20kg 15/15 reps
Work set 24kg 12,12,12/ 12,12,16 reps


So what I got out of these sets was 1. I need to do some heavy jerks 1 arm and 2 arm, 2. More heavy swing and snatch endurance workouts, 3. Right shoulder needs better alignment and left forearms needs strength.
Good amount of work but I have plenty of time.
Cool down 2 mile run Nike Plus Run

Good workout today, during Kettlebell sets max HR 167bpm, avg HR 126bpm, 639 cals. During my cool down run, max HR 168bpm, avg HR 155bpm, 300 cals. Burned almost 1000 calories.