Wednesday, April 6, 2016

One-Punch Man Training Program- Week 14

Week 13 is here!


Day 92

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


Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)
  1. 10 Reps w/45# Bar
  2. 5 Reps @ 50% 1 RM
  3. 5 Reps @ 60% 1 RM
  4. 5 Reps @ 70% 1 RM
  5. 5 Reps @ 75% 1 RM
  6. 5 Reps @ 80% 1 RM
Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 800 Meter Run
  5. 200 Meter Backpeddle
--10 Rounds


Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

  1. 10 Push-ups @ 20% 1 RM
  2. 10 Push-ups @ 30% 1 RM
  3. 10 Push-ups @ 40% 1 RM
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Push-ups @ 60% 1 RM
Finish last 50 Reps of push-ups in as few sets as possible

Workout
  1. 100 Meter Sprint
  2. 10 Push-ups
  3. 20 Sit-ups
  4. 20 Jump Squats
-- 5 Rounds, then

Run 9500 Meters at an Easy Pace



Day 95
  1. 5 Push-ups w/35#
  2. 5 Sit-ups w/35#
  3. 5 Squats w/35#
--20 Rounds of Calisthenics, then
  1. 400 Meter Run
  2. 200 Meter Back Peddle
  3. 400 Meter Jog
--10 Rounds

Day 96

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


Day 97

  1. 2500 Meter Run
  2. 50 Push-ups
  3. 1500 Meter Run
  4. 50 Sit-ups
  5. 1000 Meter Run 
  6. 50 Squats
  7. 1000 Meter Run
  8. 50 Push-ups
  9. 1500 Meter Run
  10. 50 Sit-ups
  11. 2500 Meter Run
  12. 50 Squats
Day 98

Same as Day 7 on Week 1
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