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