Always Be Crushing With Hunter McIntyre, Week 7
Always Be Crushing With Hunter McIntyre, Week 7
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 7
Monday
3x5 front squat heavy/ drop weight to 60% complete max reps for 60 second
4x3 push press press/ drop weight to 60% complete max reps for 60 seconds
5x2 barbell row/ drop weight to 60% complete max reps for 60 seconds
Tuesday
10 minute row warm up
10 minute hard run/ rest 2/ 8 minute hard run/ rest 2/ 6 minute hard run
10 minute run cool down
Wednesday
Walking pace 4 rounds:
10 RDL
10 dumbbell bench press
10 dumbbell lunges
10 dumbbell curls
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 sprint 6x50m
sled row backwards 6x50m
max weight ground to shoulder (sandbag or stone)
max over head carry 50ft - 3 rounds for max weight
Back Squat Mile:
20 back squats (225/155)
Run 1 mile
Saturday
60 minute run for distance
Sunday
Dojo Day:
Spend an hour on low intensity skill: slack line, gymnastic, swimming, tracks and field events