Saturday, April 23, 2016

One-Punch Man Training Program- Week 17

Week 16 is here!

With the close of week 16 and the introduction of heavy lifting and the Hero and Monster Events, the program is officially in its second phase. Starting this week, the last day in the week will be a little different.


Day 113
  1. 10 Push-ups w/40#
  2. 10 Sit-ups w/40#
  3. 10 Squats w/40#
--10 Rounds of Calisthenics, then
  1. 1200 Meter Hard Running x 7 Sets, 2 Minutes Rest Between
  2. 1600 Meter Running at Easy Pace
Day 114
  1. 100 Hindu Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Hindu Squats
  4. 10 km Running
--Finish in as few sets as possible

<<MONSTER EVENT- Barbell monsters are plaguing the city! The only way to defeat them is to perform various exercises with them to calm their fury!
  1. 10 Deadlift @ 225#
  2. 12 Power Cleans @ 135#
  3. 15 Bent Over Rows @ 95#
  4. 20 Overhead Press @ 65#
--AMRAP in 30 Minutes, rest as needed. Lower weight if unable to complete exercises with good form.>>

Day 115
  1. 25 Wide Push-ups w/5#
  2. 25 Wide Leg Sit-ups w/5#
  3. 25 Sumo Squats w/5#
--4 Rounds of Calisthenics, then

2000 Meter Hard Running x 5 Sets, 2 Minutes Rest Between

Day 116
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 50% 1RM
  5. 10 Sit-ups @ 50% 1RM
  6. 10 Squats @ 50% 1RM
  7. 12 Push-ups @ 50% 1RM
  8. 12 Sit-ups @ 50% 1RM
  9. 12 Squats @ 50% 1 RM
  10. 68 Push-ups
  11. 68 Sit-ups
  12. 68 Squats
--Finish remaining 68 reps of calisthenics in as few sets as possible, then

10 km Running at Easy Pace

Day 117
  1. 10 Knuckle Push-ups
  2. 10 Sit-ups
  3. 10 Squats w/5 Second Pause at Tops of Thighs Parallel
  4. 1000 Meter Run
  5. 1 Minute Rest
--10 Rounds

<<HERO EVENT- Save a bus full of children from falling off a cliff!!
  1. 25 Meter Sled Pull (as heavy as possible)
  2. 25 Meter Sandbag Carry (as heavy as possible)
  3. 25 Meter Backwards Sandbag Drag (as heavy as possible)
--AMRAP in 12 Minutes>>

Day 118
  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Hips on Rounded Portion of Half BOSU Ball
  3. 100 Squats w/Feet on Flat Portion of Half BOSU Ball
  4. 10 km Running at Easy Pace
--Finish reps in as few sets as possible

Day 119
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
--10 Rounds of Calisthenics, then

10 km Running at an Easy Pace
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