Always Be Crushing With Hunter McIntyre, Week 11

Always Be Crushing With Hunter McIntyre, Week 11

Here's Week 11 of Hunter McIntyre's "Always Be Crushing" training plan.

Jun 18, 2018 by Hunter Sharpless
Always Be Crushing With Hunter McIntyre, Week 11

Monday: Heavy lift / barbell cycling

  1. 3x5 back squat heavy/ drop weight to 60% complete max reps for 60 second

  2. 4x3 incline bench press/ drop weight to 60% complete max reps for 60 seconds 

  3. 5x2 barbell row/ drop weight to 60% complete max reps for 60 seconds


Tuesday: Tempo day

  1. 10-minute row warmup

  2. 2 k hard row/ rest 2 minute / 1k hard row/ rest 2/ 500m hard row/ rest 2/ 250 hard row (paces must increase each round) 

  3. 10 minute row cool down


Wednesday: Core day / bodybuilder 

Walking pace wod- 4 rounds

  1. 10 ham string curl 

  2. 10 db bench press

  3. 10 leg extenstion  

  4. 10 db curl 

core

  1. hold l sit – 120 seconds accumulated

  2. hold side plank- 60 seconds each side

  3. 100 leg raises  

Pm -recovery bike cardio 

A. 30 minutes focus on easy breathing 

B. Hydrate and stretch hip and spine 


Thursday: Recovery day 

Recovery day.

  1. Easy 60 minute cardio run or row


Friday: Strong man

  1. Sled sprint 6x50m 

  2. Sled row backwards 6x50m

  3. Yoke carry max weight for 30ft- do with barbell if you don’t own yoke

  4. Sled rope pull- max weight for length of rope- 5 rounds 

  5. 4x4 challenge- 4 rounds @ 225/185- 4 front squat/400m run/ 4 barbell row/ 400m run


Saturday: Negative split run

  1. run for 60 minutes, each mile must be faster then the one preceding


Sunday

Dojo day