Lyon's Log

[SeptentrionaliLyon]

5/6/2023
Bromley DUP B4W2D3
Highbar SQ 5x4@210lbs
Cambered M BP 3x10@140lbs
ConDL 4x6@315lbs
BandPullAparts 25-20-20-20-20@20lbs of band
Weighted Chins(170lbs+10lbs) 17-11-11-11
Upright Rows 16-12-11@90lbs
Band Tricep Pushdowns 25-20-19@30lbs of band
TB Hybrid OP B2W3D3
LSSRun-5.12 miles.
5.12 miles in 47:42 minutes|AvgHR:141bpm|AvgPace:9:19min/mi

[SeptentrionaliLyon]

5/8/2023
Bromley DUP B4W3D1
Highbar SQ 4x8@185lbs
Cambered M BP 5x4@170lbs
ConDL 6x3@355lbs
Band Pull Aparts 20-17-17-20-17-15-15@30lbs of band SS W/BP
Weighted Chinups(170lbs+10lbs) 17-11-11-11
Upright Rows
TB Hybrid OP B2W4D1
LR-13.13 miles
13.13 miles in 2:07:30 minutes|AvgPace: 9:39min/mi|AvgHR: 145bpm

[SeptentrionaliLyon]

5/10/2023
Bromley DUP B4W3D2
Highbar SQ 5x4@210lbs
Cambered M BP 6x3@185lbs
Band Pull Aparts 15-16-15-15-15-15-15@30lbs
ConDL 4x8@295lbs
Upright Rows 15-10-10@90lbs
Weighted Chins(170lbs+10lbs) 16-10-10-10

[SeptentrionaliLyon]

5/12/2023
Bromley DUP B4W3D3
Highbar SQ 6x3@225lbs
Cambered M BP 4x8@150lbs
ConDL 5x4@335lbs
Weighted Chins(170lbs+10lbs) 15-10-10-10
Band Pull Aparts 17-15-17-15-15-15@30lbs
Upright Rows 15-12-12@90lbs

[SeptentrionaliLyon]

5/13/2023
TB Hybrid OP B2W4D2
Trail Fartlek-4.39 miles.
4.39 miles in 44:32 minutes|AvgHR:152bpm|AvgPace:9:59min/mi|

[SeptentrionaliLyon]

5/14/2023
TB Hybrid OP B2W4D3
LSS MTB Ride-8.81 miles
8.81 miles in 1:02:42 hours|AvgPace:8.4mph|AvgHR:136bpm
Bromley DUP B5W1D1
Highbar SQ 2x12@165lbs
Cambered M BP 3x8@155lbs
ConDL 4x5@325lbs
Band Pull Aparts 15-18-18-18-15-15@30lbs
Weighted Chins(170lbs+10lbs) 14-9-9-9
Upright Rows 15@90lbs,15-12@85lbs

[SeptentrionaliLyon]

5/15/2023
TB Hybrid OP B2W5D1
LR-13.20 miles. 13.2 miles in 2:19:33 minutes
AvgHR:157bpm|AvgPace:10:34min/mi|Total Ascent:1295'

[SeptentrionaliLyon]

5/18/2023
Bromley DUP B5W1D3
Highbar SQ 4x5@205lbs
Cambered M BP 2x12@130lbs
ConDL 3x8@300lbs
MN WeightedChins(170lbs+15lbs) 10-6-6-6
Upright Rows 14-10-10@90lbs
Band Pullaparts 25-20-20-25@30lbs

[SeptentrionaliLyon]

5/20/2023
Bromley DUP B5W2D1
HighBar SQ 3x10@180lbs
Cambered M BP 4x6@165lbs
ConDL 5x4@345lbs
Weighted Chins(170lbs+15lbs) 14-9-9-9
Upright Rows 14-14-12@90lbs
Band Pull Aparts 25-20-20-20-20@30lbs

[SeptentrionaliLyon]

5/22/2023
TB Hybrid OP B2W6D1
LSS Run-2.85 miles 2.85 miles in 28:08 minutes
AvgHR: 140BPM: AvgPace: 9:52min/mi