Couple days of training... and a piece of research...

Ok - research first:
http://www.ncbi.nlm.nih.gov/pubmed/26013150/

Looking forward to digging into this one.  A nice look at multiple factors it seems.

Training

5/27
Prep - foam roll and GFM
24 kg Get-up x 1+1 x 2
32 kg Strength Aerobics x 20 min

Total time 31 minutes (foam roll thru the end)
Peak HR 171
Average HR during strength aerobics 142

5/29
Prep - foam roll and GFM
32 kg Get-up x 1+1 x 3

Alternating sets of
Double 24 kg Jerk x 6
20 kg Snatch 10+10
x 20 sets

Rest between sets
Jerk set > rest 1:30 > Snatch set > rest 1:15 >etc...
looking for 20-30 beat HR drop between sets

total time 46 min
5 min Get-ups
39 min Jerks and Snatches
2 min cool down
Max HR 166
Average HR 142