Always Be Crushing With Hunter McIntyre, Week 5
Always Be Crushing With Hunter McIntyre, Week 5
Strength, conditioning, skills, Dojo days: Hunter McIntyre is the best obstacle course racers in the world and he's here to make sure you always crush it.
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Strength, conditioning, skills, Dojo days: Hunter McIntyre is one of the best obstacle course racers in the world and he's here to make sure you're always crushing it.
Week 5 - Cycle part 2!
Monday
3x5 back squat heavy/ drop weight to 60% complete max reps for 60 second
4x3 bench press/ drop weight to 60% complete max reps for 60 seconds
5x2 pull up/ drop weight to 60% complete max reps for 60 seconds
Tuesday
10 minute row warm up
2k row time trial, rest 5 minutes, 1k row time trial
10 minute run cool down
Wednesday
Walking pace 4 rounds:
10 hamstring curls
10 dumbbell shoulder press
10 good mornings
10 dumbbell row
Core Control:
4x10 ab roller
4x10 leg raise pikes
4x15 weighted sit ups
4x20 side crunches
PM - recovery bike cardio
A. 30 minutes focus on easy breathing
B. Hydrate and stretch hip and spine
Thursday
Recovery day: easy 60 minute cardio run or row
Friday
Strong Man!
sled push 6x50m
sled deadlift row 6x50
max ground to shoulder 185lb/135 3x60 second (sandbag or stone)
cover max distance with weight over head 70/50 db- 3 rounds for ditance
AMRAP 10:
2 rope climbs
6 burpee box jumps
8 toes to bar
Saturday
Long run: 60-90 minutes (in the mountains if you can)
Sunday
Dojo Day:
Spend an hour on low intensity skill: slack line, gymnastic, swimming, tracks and field events