Lyon's Log

[SeptentrionaliLyon]

10/30/2023
TB Velocity B2W3D1
LSS Run-6.02 miles|Total Time: 1:00:15 minutes
AvgPace: 10:00min/mi|AvgHR: 136bpm

[SeptentrionaliLyon]

10/31/2023
TB Velocity B2W3D2
800m/3:
1st: 3:16min|2nd: 3:14min|3rd: 3:31min
Rest: 800m jog between| 0.5mile warmup/cooldown
Total 3.5 miles/35minutes| AvgHR: 176bpm| Recovery HR:140bpm

[SeptentrionaliLyon]

11/1/2023
TB Fighter B1W3D2
SSB SQ 225lbs(85%) 5x3
Cambered M BP 182.5lbs(85%) 5x3
3" Block Pulls 300lbs(85%) 3x3
Bandpullaparts 22-27-21-21+4+4 @ Orange Mini Band
ArmstrongPullup Program W3D3
W Pullups 8-8-8
N GripChins 9-9-9
Chinups 9-9-9
60s rest

[SeptentrionaliLyon]

11/2/2023
TB Velocity B2W3D3
LR-10|Total Time: 1:41:39minutes
AvgPace: 10:03min/mi|AvgHR: 137bpm

[SeptentrionaliLyon]

11/3/2023
Armstrong Pullup Program W3D4
M Pullups 7-7-7-7-7-7-7-7-7-7-7-7
60s rest
TB Velocity B2W3D4
LSS Run-3.5miles| Total Time: 34:00 minutes
AvgPace: 9:38min/mi| AvgHR: 140bpm

[SeptentrionaliLyon]

11/4/2023
Armstrong Pullup Program W3D5
M Pullups 18-12-11-8-7
Rest 90s
TB Fighter W4 D1 Deload
SSB SQ 151lbs 4x5
Cambered M BP 135s 4x5
3" Block Pulls 3EMOM for 10min@ 255lbs
Band Pullaparts 23-17-19@Orange Mini Band

[SeptentrionaliLyon]

11/6/2023
TB Velocity B2W4D1 Deload
LSS Run-3.02 miles| Total Time:28:47minutes
AvgPace: 9:33min/mi|AvgHR:137bpm
ArmStrong Pullup Program W4D1
M Pullups 18-15-10-9-8 90s rest
Wide OH grip Row 14-14-13@140lbs
N OH Grip Row 10+4-11-13@140lbs
N Neutral Grip Row 11-11+4+5@140lbs

[SeptentrionaliLyon]

11/7/2023
TB Fighter B1W4D2 Deload
SSB SQ 3x5 @ 151lbs
Cambered M BP 3x5 @135lbs
3" Block Pulls 3x3@ 275lbs
Band Pullaparts 25-25@ orange mini band
Armstrong Pullup Program W4D2
M Pullups 1-2-3-4-5-6-7-8-9-10-9
every rep adds 10s to your rest
Machine Rows W OH Grip 16-16-12@140lbs

[SeptentrionaliLyon]

11/8/2023
TB Velocity B2W4D2 Deload
LSSRun-4.14 miles| Total Time: 43:36minutes
AvgPace: 10:32min/mi| AvgHR: 142bpm
Armstrong Pullup Program W4D3
W OH Pullups 9-8-8 60s rest
M Neutral Grip 10-10-10 60s rest
Chinups 10-10-10 60s rest

[SeptentrionaliLyon]

11/10/2023
TB Velocity B2W4D3 Deload
LSSrun-3.02 miles|Total Time: 29:53minutes
AvgPace: 9:54min/mi|AvgHR: 140bpm