One-Punch Man Training Program- Week 13

Week 12 is here!

Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!

Day 85

1. 100 Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Finish in as few sets as possible

Day 86

1. 10 Push-ups w/30#
2. 10 Sit-ups w/30#
3. 10 Squats w/30#

10 Rounds of Calisthenics, then

10 km Running at an Easy Pace

Day 87

Heavy Back Squats

1. 10 Reps with 45# Bar
2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
3. Complete the remainder of 100 Squats in as few sets as possible. 

Workout

1. 10 Wide Push-ups
2. 10 Wide-Leg Sit-ups
3. 800 Meter Run
4. 200 Meter Backpeddle

--10 Rounds

Day 88

Heavy Push-ups 

1. 10 Push-ups
2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
3. Complete the remainder of 100 Push-ups in as few sets as possible. 

Workout

1. 10 Straight-Leg Sit-ups
2. 10 Hindu Squats
3. 400 Meter, as fast as possible
4. 400 Meter Jog
5. 200 Meter, as fast as possible
6. Rest 2 Minutes

--10 Rounds

Day 89

Heavy Sit-ups

1. 10 Sit-ups
2. Perform progressively heavier singles using a dumbbell or other weight on chest or held above  your head until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
3. Complete the remainder of 100 Sit-ups in as few sets as possible.

Workout

1. 10 Diamond Push-ups
2. 10 Jump Squats
3. 1 km Running

--10 Rounds

Day 90

1. 100 Hindu Push-ups
2. 100 Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible. 

Day 91

Same as Day 7 on Week 1.