Training past week 10/31- 11/4

Here is my training log for the week. It was a pretty good week because I got to do some work with the 28s and a few good runs in as well.

10/31- 4 mile run 44.40 mins, Max HR 174, 572 cal

11/1- Happy Birthday Mom!! Warm-up: 1 mile run, Shoulder band exercises. Work sets: Jerks
2x20kg 3mins 10rpm, 2x28kg 3mins 6rpm, 2x24kg 3mins 8rpm, 2x20kg 3mins 10rpm
Assistance exercise:
OAJ 28kg 2x15/15
Max HR 159, 578 cal
Workout 2- 2 mile uphill walk with weighted vest 31:33 mins, Max HR 156, 346 cal

11/2- rest. long day of work

11/3- Warm-up 1 mile run, Shoulder band exercises, foam roll. Work sets- Jerks 2x20kg 20reps, 2x24kg 4mins 8rpm, 5 min rest, 2x24kg 4mins 8rpm
Snatch 20kg 2min/2min 16rpm, 24kg 2min/2min 14rpm
Assistance exercise Squat/Jump squat 115lbs 5reps/50reps 3 sets
Cool down 1.5 mile jog
Max HR 159, 720 cal

11/4- Warm-up: 1 mile run, Shoulder band exercises, foam roll. Work sets: Jerks 2x20kg 20reps, 2x24kg 2mins 10rpm, 2x24kg 2mins 10rpm, 2x28kg 2mins 6rpm, 2x28kg 2mins 7rpm
Assistance exercises- Swings 20kg 30/30reps, 24kg 30/30reps, 28kg 30reps
Cool down 5 min Jump rope and foam roll
Max HR 164, 513 cal

Tomorrow I have a long run and maybe some GPP.
A lot of things to come!