Lyon's Log

[SeptentrionaliLyon]

11/21/2023
TB Velocity B2W6D3
LR-12| Total time: 2:03:23 minutes|
AvgPace: 10:16min/mi|AvgHR: 139bpm

[SeptentrionaliLyon]

11/22/2023
TB Velocity B2W6D4
LSS-4 miles|Total Time: 39:59minutes
AvgPace: 9:57min/mi|AvgHR: 133bpm

[SeptentrionaliLyon]

11/23/2023
TB Fighter B2W3D1
SSB SQ 233lbs(85%) 3-3-3-3
Cambered M BP 185lbs(85%) 3-3-3-3
3" Block Pulls 315lbs(85%) 3-3-3
M pullups 16-14-11-11-10
Wide OH Machine Rows 14+4-13-12-12+2@180lbs
Bandpullaparts 30-25-25@ orange mini band

[SeptentrionaliLyon]

11/24/2023
TB Velocity B2W7D1
LSS Run-8| Total Time: 1:20:00 minutes
Avg Pace: 10:00min/mi| AvgHR: 136bpm
Armstrong Pullup Program B1W6D2
M pullups 1-2-3-4-5-6-7-8-9-10-9

[SeptentrionaliLyon]

11/25/2023
TB Fighter B2W3D2
SSB SQ 233lbs(85%) 3-3-3-3
Cambered M BP 185lbs(85%) 3-3-3-3
3" Block Pulls 315lbs(85%) 3-3-3
Bandpulluparts 25-25-25-25 @ red band
Armstrong Pullup Program
Wide Pullups 8-8-8
Neutral Pullups 10-10-10
Chinups 9-9-9
W OH Machine Rows 13-12+3-11+2-11+7@180lbs

[SeptentrionaliLyon]

11/26/2023
TB Velocity B2W7D1
Peggy's Hills-35 minutes|Total Distance: 2:57miles
8 pushups at the bottom-10squats at the top

[SeptentrionaliLyon]

12/1/2023
TB Fighter B3W1D1 TMs the same as last block
SSB SQ 205lbs(75%) 5-5-5-5
Cambered M BP 165lbs(75%) 5-5-5
3" Block Pulls 275lbs(75%) 5-5
M Pullups(175lbs+15lbs) 12-8-8-8
Bandpullaparts 25-27@red band

[SeptentrionaliLyon]

12/3/2023
TB Fighter B3W1D2
SSB SQ 205lbs(75%) 5-5-5-5
Cambered M BP 165lbs(75%) 5-5-5
3" Block Pulls 275lbs(75%) 5-5
M Pullups(175lbs+15lbs) 15-10-10-10
Bandpullaparts 30-30-25-25@red band
A Dead man falters
5" Block pulls 9+3+3@315lbs RP
10 burpees-10 KB Swings rest 1min x10

[SeptentrionaliLyon]

12/4/2023
TB Hybrid-ish B1W1D1
LSSRun-6.25 miles|Total Time: 1:06:00minutes
AvgPace: 10:36min/mi|AvgHR: 142bpm

[SeptentrionaliLyon]

12/4/2023
Pullups and Rows
M Pullups (175lbs+15lbs) 12-8-8-8-8
W OH Machine Rows 16+4-13+3-11+2-11@185lbs