Lyon's Log

[SeptentrionaliLyon]

10-17-2023
TB Fighter B2W1D2
SSB SQ 200lbs(75%) 5x5
Cambered M BP 160lbs(75%) 5x5
3" Block Pulls 265lbs(75%) 3x5
Bandpullaparts 20-26-20@orange mini band
Armstrong Pullup Program W2D2
M pullups 1-2-3-4-5-6-7-8-9-10-10
Start with 1 pullup and rest 10s. Then do 2 pullups to 20 seconds of rest and gradually increase reps by 1 until failure

[SeptentrionaliLyon]

10/18/2023
TB Velocity B2W1D3
LSS-3.01 minutes|Total Time: 28:39minutes
AvgPace: 9:29min/mi|AvgHR: 140bpm

10/19/2023
TB Velocity B2W1D4
LR-8.06 miles|Total Time: 1:14:53 minutes
AvgHR:141BPM|AvgPace:9:17min/mi
Armstrong Pullup Program W2D3
W Pullups 7-7-7
N M Pullups 8-8-8
Chins 9-9-9

[SeptentrionaliLyon]

10/20/2023
TB Fighter B1W2D1
SSB SQ 215lbs(80%) 5x4
Cambered M BP 175lbs(80%) 4x4
3"Block Pulls 285lbs(80%) 3x4
Bandpullaparts 20-20-25 Orange Mini Bands
Armstrong Pullup Program W2D4
M Pullups 6-6-6-6-6*-6-6-6-6-6*-6-6-6-6-6*-6-6-6-6-6*

[SeptentrionaliLyon]

10/21/2023
TB Velocity B2W2D1
LSS Run-6.27 miles|Total Time: 1:01:31 minutes
AvgPace: 9:50min/mi|AvgHR: 141bpm

[SeptentrionaliLyon]

10/22/2023
TB Fighter B1W2D2
SSB SQ 215lbs(80%) 3x4
Cambered M BP 175lbs(80%) 4x4
3"Block Pulls 285lbs(80%) 2x4
Bandpullaparts 20-20-25 Orange Mini Bands

[SeptentrionaliLyon]

10/23/2023
TB Velocity B2W2D2
Peggy's Hills-32:11 minutes|2.25 miles
AvgPace:14:22min/mi|AvgHR: 150bpm|
Total Ascent: 535'| 10pushups bottom-10Lunges top

[SeptentrionaliLyon]

10/24/2023
TB Velocity B2W2D3
LSSRun-3.06 miles|Total Time: 30:19minutes
AvgPace: 9:55min/mi|AvgHR: 136bpm

[SeptentrionaliLyon]

10/26/2023
TB Velocity B2W2D4
LR-9 miles|Total Time: 1:33:47 minutes
AvgHR: 136bpm|AvgPace: 10:24min/mi

[SeptentrionaliLyon]

10/27/2023
TB Fighter B1W3D1
SSB SQ 225lbs(85%) 5x3
Cambered M BP 182.5lbs(85%) 5x3
3" Block Pulls 300lbs(85%) 3x3
Bandpullaparts 25-20-20 @ Orange Mini Band
Armstrong Pullup Plan W3D1
M Pullups 20-14-10-10-10

[SeptentrionaliLyon]

10/29/2023
Armstrong Pullup Program W3D2
M Pullups 1-2-3-4-5-6-7-8-9-10-11-9
Start with 1 pullup and rest 10s. Then do 2 pullups to 20 seconds of rest and gradually increase reps by 1 until failure