Sunday, January 24, 2016

One-Punch Man Training Program- Week 4

Continuation of the OPM Training Program from Week 3.

Day 22-

  1. 100 Push-ups (When you fail doing normal push-ups, immediately move to knee push-ups. When you fail at knee push-ups, immediately move to counter push-ups.)
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible

Day 23-
  1. 20 Hindu Push-ups
  2. 20 Med Ball Toss Sit-ups @ 4# (Toss up at the top of the sit-up and catch it before laying back down.)
  3. 20 Hindu Squats
  4. 2 km Running
--5 Rounds

Day 24-
  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible

<<HERO EVENT- Flip wrecked cars right-side up and push them to the side of the road.

  1. Flip a 300# tire
  2. 25 Meter Push/Pull Sled @ 300#  
--5 Rounds>>

Day 25-
  1. 5 Plyo Push-ups
  2. 5 Sit-ups
  3. 5 Jump Squats
  4. 100 Meter Sprint
  5. 400 Meter Recovery Jog
--20 Rounds


Day 26-
  1. 100 Diamond Push-ups
  2. 100 Sit-ups
  3. 100 Close Stance Squats 
  4. 10 km Running
--Finish in as few sets as possible

<<HERO EVENT-  Crank the motors of generators for people who have lost power.

  • Throughout the day perform 100 Dumbbell Bent Over Rows on each side with 25#>>

Day 27-

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

5 km Running

Day 28-

Same as Day 7 from Week 1.
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