Thursday, April 21, 2016

One-Punch Man Training Program- Week 16

This week we will be re-introducing Hero and Monster events. From here on out, the program gets serious!!

Find Week 15 here!

Day 106

  1. 5 Push-ups @ 30% 1RM
  2. 5 Sit-ups @ 30% 1RM
  3. 5 Squats @ 30% 1RM
  4. 5 Push-ups @ 50% 1RM
  5. 5 Sit-ups @ 50% 1RM
  6. 5 Squats @ 50% 1RM
  7. 5 Push-ups @ 70% 1RM
  8. 5 Sit-ups @ 70% 1RM
  9. 5 Squats @ 70% 1RM
  10. 85 Push-ups
  11. 85 Sit-ups 
  12. 85 Squats
  13. 10 km Running at Easy Pace
--Complete remaining bodyweight exercises in as few sets as possible.


Day 107

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

<<HERO EVENT- 10 people have passed out due to exposure to a dangerous gas. Carry them to safety.
  1. 400 Meter Sandbag Carry @ 75-100# 
  2. Rest 2 Minutes
--10 Sets>>


Day 108

  1. 10 Close Grip Push-ups w/15#
  2. 10 Decline Sit-ups w/5#
  3. 10 Close Stance Squats w/15#
--10 Rounds of Calisthenics, then
  1. 100 Meter Jog
  2. 100 Meter Backpeddle
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Sprint
  6. 1 Minute Rest
--20 Rounds of Running


Day 109

  1. 5 Push-ups w/40#
  2. 5 Sit-ups w/40#
  3. 5 Squats w/40#
--20 Rounds of Calisthenics, then
  1. 100 Meter Sprint
  2. 100 Meter Jog
  3. 800 Meter Run
  4. 1 Minute Rest
--10 Rounds


Day 110

  1. 100 Diamond Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats @ 4 Seconds Down, 2 Seconds Pause, Explode Up
  4. 10 km Running
--Complete in as few rounds as possible

<<MONSTER EVENT- A tiny demon creature is pinching women's butts and darting about causing mayhem. Knock him flat!

-Have a partner toss 100 tennis balls at you in random directions. Hit those tennis balls in any way you can!>>


Day 111

  1. 20 Wide Push-ups
  2. 20 Sit-ups
  3. 20 Sumo Squats
--5 Rounds Calisthenics, then
  1. 400 Meter Jog
  2. 800 Meter Run
  3. 100 Meter Jog
  4. 100 Meter Sprint
--10 Rounds 


Day 112

Same as Day 7 on Week 1
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