Workout of The Week (#80)

Seasonal Training

I’ve discussed the concept of seasonal training before on instagram. It’s something I naturally gravitated to years ago but have been more intentional about the last couple of years. My training essentially changes with the season. I do more aerobic training and higher rep strength training typically in the summer. That shifts to heavier lifting and more high intensity circuits in the fall and colder months.

It keeps training interesting since you’re not constantly exposing yourself to the same training stimulus. This summer however I want to keep some aerobic work in but focus on high frequency strength work that has high sets for low reps. In the winter months the plan is to move more into bodybuilding style training but with undulating block periodization style training.

The Workout

Anyway, here’s a banger to try with some heavier weights.

Kb Swing x 10

KB Overhead Press x 2,3,5

Pull-up x 2,3,5

Kb Swing x 15

KB Overhead Press x 2,3,5

Pull-up x 2,3,5

Kb Swing x 25

KB Overhead Press x 2,3,5

Pull-up x 2,3,5

Kb Swing x 50

KB Overhead Press x 2,3,5

Pull-up x 2,3,5

Do the swings then 2 presses, 2 pull-ups, 3 presses, 3 pull-ups, 5 presses, 5 pull-ups. Then move to the next set of 15 swings and 2-3-5. Modify pull-ups to inverted rows if needed. Go as heavy as possible on the presses and use DB’s if need be. Use weight on the pull-ups if you’re able to.