Lyon's Log

[SeptentrionaliLyon]

9/25/2023
TB OP/PRO B1W1D3
3" Block Pull 3@275lbs, 3@325lbs, 3@345lbs
SSB SQ 165lbs(65%) 5x5
Cambered M BP 135lbs(65%) 3x5
M Pullups 11-11-11-10-10-10-10-8-8-7-4
N Chinups 15-15
TB Capacity B2W2D1
LSS Run-3.57 miles|Total Time:33:34 minutes
AvgPace:9:26min/mi|AvgHR:147bpm

[SeptentrionaliLyon]

9/26/2023
TB OP/PRO B1W2D1
Cambered M BP 2@165lbs, 2@185lbs, 1@205lbs
3" Block Pulls 245lbs(70%) 3x5
SSB SQ 180lbs(70%) 3x5
M Pullups 12-10-10-10-10-8
Band Pullaparts 25-12-12@30lbs

[SeptentrionaliLyon]

9/27/2023
TB Capacity B2W2D1
LSS Run-2.82 miles|Total Time: 30:10 min
Avg Pace: 10:42bpm|AvgHR:145bpm
M Pullups 15-11-10-10-10

[SeptentrionaliLyon]

9/30/2023
TB OP/PRO B1W2D2
SSB SQ 3@201lbs, 1@231lbs
Cambered M BP 150lbs(70%) 3x5
3" Block Pulls 245lbs(70%) 3x5
M Pullups 15-12-10

[SeptentrionaliLyon]

10/1/2023
TB Capacity B2W2D2
LSS Run-4.77 miles|Total Time: 44:18minues
AvgPace: 9:18min/mi|AvgHR: 139bpm
Arms/Back
BW Dips 15-11-11-11-10
M Pullups 16-11-10-10-8
Upright Rows 10-10-7@95lbs

[SeptentrionaliLyon]

10/2/2023
TB OP/PRO B1W2D3
3" Block Pull 3@275lbs, 2@345lbs
SSB SQ 180lbs(70%) 3x5
Cambered M BP 150lbs(70%) 3x5
M Pullups 10-10-10-10-10
BW Dips 10-10-10-10-10
TB Capacity B2W2D3
65 burpee chins in 70 minutes
AvgHR: 122bpm|MaxHR:150bpm

[SeptentrionaliLyon]

10/3/2023
Arms/Back
BW Dips 10-11-10-10
M Pullups 10-10-9-10-9
Upright Rows 11-11-10@95lbs
Barbell curls 10@85lbs, 12-10@65lbs
Band Pullaparts 25-20-20@30lbs
TB Capacity B2W2D4
LSS Run-3.01 miles|Total Time: 30:31minutes
AvgPace: 10:07|AvgHR: 145bpm

[SeptentrionaliLyon]

10/4/2023
TB Capacity B2W3D1
LSS Run-6.6 miles|Total Time:1:00:08 minutes
AvgPace: 9:07min/mi|AvgHR: 147bpm
TB OP/PRO B1W3D1
Cambered M BP 3@165lbs, 2@185lbs, 1-1@205lbs
SSB SQ 190lbs(75%) 5x5
3" Block Pulls 265lbs(75%) E1.5MOM for 15M 5-5-5-5-5-5-5-5-5-5
M Pullups 15-10-10-11-9
BW Dips 15-11-11-10-10

[SeptentrionaliLyon]

10/5/2023
Arms/Back
BW Dips 10-10-11-9-10-9
M Pullups 10-10-10-10-10-10
N Chins(BW+20lbs) 8-8
Upright Rows 3-11-10@95lbs SS
Band Pullaparts 30-25-25@30lbs SS
Barbell Curls 13-13-10@65lbs
TB Capacity B2W3D2
HARDRun-2 miles:Total Time 16:27minutes
AvgPace: 8:10min/mi|AvgHR:157bpm|Max HR:179bpm

[SeptentrionaliLyon]

10/6/2023
TB OP/PRO B1W3D2
SSB SQ 1@201lbs, 1@241lbs, 1@261lbs, 2@275lbs
Cambered M BP 5x5@160lbs(75%)
3"Block Pull 3x5@260lbs(75%)
BW Dips 10-10-10-10-10
M Pullups 10-10-7-11-12
W Pullups 9-8-7
W Bent over Rows 10-10-9@145lbs
TB Capacity B2W3D3
LSSrun-6.27miles|Total Time: 55:35minutes
AvgPace: 8:52min/mi|AvgHR: 144bpm