Sunday, January 17, 2016

One-Punch Man Training Program- Week 3

This is a continuation of the OPM Training Program. You can find the 2nd Week here.

Day 15-

  1. 5 km Running
  2. 100 Push-ups
  3. 100 Sit-ups
  4. 100 Squats
  5. 5 km Running
--in as few sets as possible.

<<HERO EVENT- Carry an old lady's grocery's home!
  1. 1600 Meter Farmer's Carry w/30# DBs
  2. Climb 20 Steps w/30# DBs in hands>> 

Day 16-
  1. 1 km Running
  2. 40 Push-ups
  3. 40 Sit-ups
  4. 40 Squats
  5. 2 km Running
  6. 30 Push-ups
  7. 30 Sit-ups
  8. 30 Squats
  9. 3 km Running
  10. 20 Push-ups
  11. 20 Sit-ups
  12. 20 Squats
  13. 4 km Running
  14. 10 Push-ups
  15. 10 Sit-ups
  16. 10 Squats
Day 17-

5 km Running, then
  1. 10 Wide Push-ups
  2. 10 Butterfly Sit-ups
  3. 10 Sumo Squats
  4. 500 Meter Run
--10 Rounds

<<MONSTER EVENT- 
  1. 5 Minutes Shadowboxing or Heavy Bagwork
  2. 20 Medicine Ball Slams w/20# Med Ball
  3. 3 Minutes Shadowboxing or Heavy Bagwork
  4. 20 Medicine Ball Slams w/20# Med Ball
  5. 1 Minute Shadowboxing or Heavy Bagwork>>
Day 18-
  1. 100 Meter Sprint
  2. 100 Meter Backpeddle
  3. 100 Meter Side Shuffle (Left)
  4. 100 Meter Side Shuffle (Right)
  5. 100 Meter Jog
  6. 5 Plyo Push-ups
  7. 5 Sit-ups
  8. 5 Jump Squats
--20 Rounds

Day 19-
  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--in as few sets as possible

<<HERO EVENT-  Save an injured construction worker from broken scaffolding.
  1. Climb 100 Total Feet of Rope or Rock Wall OR do 25 Pull-ups
  2. Hold a Deadlift in the top position w/135-225# for MAX Time 
The deadlift hold mimics lowering the man down by a rope to the bottom.>>

Day 20-

5 km Running, then
  1. 5 Push-ups w 10#
  2. 5 Push-ups w/10#
  3. 5 Squats w/10 #
--20 Rounds of Calisthenics, then

5 km Running

Day 21-

Same as Day 7 from Week 1
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