Saturday, February 27, 2016

One-Punch Man Training Program- Week 9

Find Week 8 here!

This is the 9th week of hell. Congratulations on making it this far! You're probably feeling pretty good about yourself, but don't get too cocky, there are soooooo many more weeks to go.



Day 57

  1. 100 Push-ups (2 Count Down, 2 Count Up)
  2. 100 Sit-ups (3 Count Up, 3 Count Down)
  3. 100 Squats (4 Count Down, 4 Count Up)
  4. 10 km Running
--Finish in as few sets as possible


Day 58

  1. 20 Hindu Push-ups
  2. 20 Sit-ups
  3. 20 Sumo Squats
  4. 2 km Running
--5 Rounds

<<MONSTER EVENT- Protect citizens from a gang of thugs with nothing but your bare hands!

-30 Minutes Shadowboxing>>


Day 59

  1. 10 Push-ups w/20#
  2. 10 Sit-ups w/20#
  3. 10 Squats w/20#
--10 Rounds of Calisthenics, then
  1. 200 Meter Back Peddle
  2. 200 Meter Sprint
  3. 600 Meter Jog
--10 Rounds 


Day 60

  1. 10 Plyo Push-ups
  2. 10 Decline Sit-ups
  3. 10 Jump Squats
  4. 1 km Running
--10 Rounds


Day 61

  1. 100 Push-ups w/Hands at Hips
  2. 100 Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Finish in as few sets as possible

<<HERO EVENT- Find a bomb that has been hidden at the city dump! Move stuff out of the way and find that bomb!
  1. 5 Deadlifts w/225#
  2. 10 Dumbbell Bent Over Rows w/45#/hand
  3. 25 Meter Farmer's Walk w/60#/hand
--20 Minute AMRAP>>


Day 62

  1. 10 Diamond Push-ups w/5#
  2. 10 Sit-ups w/5#
  3. 10 Hindu Squats w/5#
  4. 1 km Running
--10 Rounds


Day 63
Same as Day 7 on Week 1
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