Where Are We Headed Next?

 
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The 12 Labours Team has developed a quick macro view of our programming. It is important as athletes to understand where you’re headed in your fitness journey. You’ll have some aspects of training you enjoy and days you may want to cherry pick but remember a well balanced fitness program will be integral for longevity of life. There will be an emphasis on running, olympic weighlifting, and an upper/lower body split. We will continue to provide quick metcons at the end of our strength days as well. Take a look below and continue to work with your coach if you have any questions.

12 Labours Member: Heath G.

12 Labours Member: Heath G.

Running Cycle

The Running Cycle will be a total of 5 weeks. Start low and go slow as we adapt our bodies to running outside. Our goal with this is for athletes to keep the same pace as the distances increase. You will notice below that the total meters stays the same week to week. The only thing that changes is the distance per set will increase as the number of sets decreases. At the end of 5 weeks, 12 Labours will host a virtual or live 5k as a Community.

*An Assault Bike workout will be provided in a similar format if running cannot be performed.

  • Week 1: 800 meters x 6 sets

  • Week 2: 1200 meters x 4 sets

  • Week 3: 1600 meters x 3 sets

  • Week 4: 2400 meters x 2 sets

  • Week 5: 4800 meters x 1 set

*All weeks will have a 2 minute rest between sets*

12 Labours Member: Mark S.

12 Labours Member: Mark S.

Olympic Lifting Cycle

The goal of this cycle will be to get our athletes more comfortable with squat cleans, squat snatches, and jerks. It will be extremely important that technique is prioritized here regardless of weight lifted. The first three weeks will be focused on increasing comfort with the front squat and OHS. Athletes should be trying to catch the bar in a position that allows them to immediately go into the squat.

Snatch and Clean Complex

  • Week 1 - Hang Power + Squat 

  • Week 2 - Low Hang Power + Squat 

  • Week 3 - Power + Squat 

  • Week 4 - Hang Squat

  • Week 5 - Low Hang Squat

  • Week 6 - 2 Position Squat

  • Week 7 - 3 Position squat 

  • Week 8 - Perform Full Lift

12 Labours Coach: Rachel L.

12 Labours Coach: Rachel L.

 
 

Upper/Lower Body Split

The last cycle we will perform simultaneously will include a pairing of two movements. There will be an emphasis on single leg work, lower body pulling, and a push/pull cycle.

Odd Weeks- Reverse Lunges & Pullups

  • Reverse Lunges - The focus here is performing all the reps on one side before switching. You will find a challenging weight to stay the same for the first 3 weeks and increase in week 4.

    • Week 1 -6 reps x 4 sets

    • Week 3- 8 reps x 4 sets 

    • Week 5- 10 reps x 4 sets

    • Week 7- 10 reps x 4 sets 

  • Pullups - The focus here is to perform 5-20 reps of either ring rows, pullups or chest to bar pullups.

    • All weeks- AMRAP + rest 20 seconds + AMRAP 

Even Weeks- Deadlifts & Pushups

  • Deadlifts - The focus here is to slowly progress weights the first 4 weeks.

    • Week 2 -12 x 4 sets 

    • Week 4- 10 x 4 sets

    • Week 6- 8 x 4 sets

    • Week 8- 6 x 4 sets 

  • Pushups - The focus here is to perform 5-20 reps of box push ups, pushups, deficit pushups, or ring push ups.

    • All weeks- AMRAP + rest 20 seconds + AMRAP 

 
Luke Espe