Workout Routine

Lily-livered labrum routine

by chronometer

GZCLP lower body + sandbag - any pushing movements

Starting TM is 85% of 1RM.

Workouts

Monday

T2 Deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
100% TM
8
100 sec
3
100% TM
8
100 sec
4
100% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

T2 Deadlift

4 sets

T2 Pull-up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
100% TM
8
100 sec
3
100% TM
8
100 sec
4
100% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1.81 kg.

T2 Pull-up

4 sets

Sandbag carry

Set
Intensity
Weight
Reps
Rest time
1
100% TM
1 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Sandbag carry

1 sets

Tuesday

squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
4
100 sec
2
100% TM
4
100 sec
3
100% TM
4
100 sec
4
100% TM
4 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

squat

4 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
100 sec
2
100% TM
20
100 sec
3
100% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.08 kg.

single arm, single leg romanian dead lift

3 sets

Sandbag Box Squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
1 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Sandbag Box Squat

1 sets

Thursday

T2 Squat

Set
Intensity
Weight
Reps
Rest time
1
100% TM
8
100 sec
2
100% TM
8
100 sec
3
100% TM
8
100 sec
4
100% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

T2 Squat

4 sets

Pull-up

Set
Intensity
Weight
Reps
Rest time
1
100% TM
4
100 sec
2
100% TM
4
100 sec
3
100% TM
4
100 sec
4
100% TM
4 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1.81 kg.

Pull-up

4 sets

Sandbag row

Set
Intensity
Weight
Reps
Rest time
1
100% TM
1 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Sandbag row

1 sets

Friday

Jefferson curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 0.45 kg.

Jefferson curl

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3
100 sec
2
100% TM
3
100 sec
3
100% TM
3
100 sec
4
100% TM
3 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 4.54 kg.

deadlift

4 sets

DB Calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
100 sec
2
100% TM
20
100 sec
3
100% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

DB Calf raise

3 sets

Nordic curl

Set
Intensity
Weight
Reps
Rest time
1
100% TM
4
100 sec
2
100% TM
4
100 sec
3
100% TM
4
100 sec
4
100% TM
4 +
amrap
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Nordic curl

4 sets

Banded ankle rotation

Set
Intensity
Weight
Reps
Rest time
1
100% TM
20
100 sec
2
100% TM
20
100 sec
3
100% TM
20
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Banded ankle rotation

3 sets

Sandbag High Pull

Set
Intensity
Weight
Reps
Rest time
1
100% TM
50 +
amrap
100 sec

* Training Max (TM) percentage is based on your Sandbag General TM.

Overload: After 1 successful session, Training Max will be suggested to increase by 6.8 kg.

Sandbag High Pull

1 sets