Friday, May 27, 2016

One-Punch Man Training Program- Week 20

Week 19 is here!

Day 134

  1. 100 Hand Release Push-ups
  2. 100 Sit-ups
  3. 100 Wall Balls w/20# Ball
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT-  A book has transformed into the BOOK MONSTER. Pull out all of his pages and kick his ass!


  1. 50 Ring Rows or Standing Cable Rows
  2. 20 Punches to Heavy Bag
--6 Rounds>>

Day 135

  1. 25 Push-ups 
  2. 25 Sit-ups
  3. 25 Squats 
  4. 2500 Meter Running
--4 Rounds


Day 136

  1. 20 Wide Push-ups w/10#
  2. 20 Sit-ups w/10#
  3. 20 Squats w/10#
--5 Rounds Calisthenics, then
  1. 200 Meter Jog
  2. 200 Meter Back Peddle
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
  5. 200 Meter Jog
  6. 200 Meter Back Peddle
--10 Rounds


Day 137

  1. 5 Push-ups w/50#
  2. 5 Sit-ups w/50#
  3. 5 Squats w/50#
--20 Rounds Calisthenics, then

10 km Running


Day 138

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 20 Push-ups @ 50% Plus 5# from last week
  5. 20 Sit-ups @ 50% Plus 5# from last week
  6. 20 Squats @ 50% Plus 5# from last week
  7. 10 Push-ups @ 60% Plus 5# from last week
  8. 10 Sit-ups @ 60% Plus 5# from last week
  9. 10 Squats @ 60% Plus 5# from last week
  10. 5 Push-ups @ 70% Plus 5# from last week
  11. 5 Sit-ups @ 70% Plus 5# from last week
  12. 5 Squats @ 70% Plus 5# from last week
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats
--Complete final sets of calisthenics in as few sets as possible, then

Run 10 km at an Easy Pace


    Day 139

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

    <<HERO EVENT- Help a group of old ladies pull their weeds and clean their yards up!

    • Do yard work for a total of 4 hours today
    • Try not to use too many power tools>>



    Day 140

    Same as Day 119 from Week 17.
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