Tuesday, May 31, 2016

One-Punch Man Training- Week 22

Week 21 is here!

Day 148

  1. 100 Hand Release Push-ups
  2. 100 Diamond Sit-ups (Soles of feet together, legs in diamond shape)
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running
--Complete in as few sets as possible

<<MONSTER EVENT- Former Mail Carrier has delivered so much mail that he has transformed into Mail Man, a creature made of cardboard boxes and paper.  He's cutting people with his sharp edges. Take him down with fists and by throwing his boxes away as they fall off!
  1. 3 Minutes Heavy Bag Work
  2. 45# Lift and Throw
--8 Rounds>>


Day 149

  1. 5 Push-ups w/55#
  2. 5 Sit-ups w/55#
  3. 5 Squats w/55#
--20 Rounds Calisthenics, then
  1. 400 Meter Run
  2. 200 Meter Back Peddle
  3. 200 Meter Run
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
  6. Rest 1 Minute
--10 Rounds



Day 150

  1. 25 Diamond Push-ups w/10#
  2. 25 Sit-ups w/10#
  3. 25 Close Stance Squats w/10#
  4. 2500 Meter Run
--4 Rounds



Day 151

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



Day 152
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 20 Push-ups @ Plus 5# from Previous Week
  5. 20 Sit-ups @ Plus 5# from Previous Week
  6. 20 Squats @ Plus 5# from Previous Week
  7. 10 Push-ups @ Plus 5# from Previous Week
  8. 10 Sit-ups @ Plus 5# from Previous Week
  9. 10 Squats @ Plus 5# from Previous Week
  10. 5 Push-ups @ Plus 5# from Previous Week
  11. 5 Sit-ups @ Plus 5# from Previous Week
  12. 5 Squats @ Plus 5# from Previous Week
  13. 55 Push-ups
  14. 55 Sit-ups
  15. 55 Squats
  16. 10 Km Run @ Easy Pace
Day 153

  1. 10 Hindu Push-ups
  2. 10 Decline Sit-ups
  3. 10 Hindu Squats
  4. 400 Meter Run
  5. 10 Diamond Push-ups
  6. 10 Diamond Sit-ups
  7. 10 Close Stance Squats
  8. 800 Meter Run
  9. 10 Wide Push-ups
  10. 10 Straight-Leg Sit-ups
  11. 10 Sumo Squats
  12. 1200 Meter Run
  13. 10 Push-ups
  14. 10 Sit-ups
  15. 10 Squats
  16. 1600 Meter Run
  17. 60 Push-ups
  18. 60 Sit-ups
  19. 60 Squats
  20. 6000 Meter Run at Easy Pace
--Complete final exercises in as few sets as possible



Day 154

Same as Day 119 from Week 17.
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