Friday, May 6, 2016

One-Punch Training Program- Week 18

Week 17 is here!

Day 120

(All calisthenics are to be performed with a 10# weight)

  1. 20 Diamond Push-ups 
  2. 20 Straight Leg Sit-ups 
  3. 20 Close Stance Squats 
  4. 20 Wide Push-ups 
  5. 20 Wide Leg Sit-ups
  6. 20 Sumo Sit-ups
  7. 20 Push-ups
  8. 20 Sit-ups
  9. 20 Squats
  10. 20 Clap Push-ups
  11. 20 Sit-ups @ Explode up, 4 Seconds Down
  12. 20 Jump Squats
  13. 20 Hindu Push-ups
  14. 20 Decline Sit-ups
  15. 20 Hindu Squats
  16. 10 km Running at Easy Pace (No weight)

Day 121

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

<<MONSTER EVENT-  A Championship boxer has turned into a monster after winning too many matches and has decided he's going to knock out everyone in the city. But he only operates 3 minutes at a time. Take him out!

  1. 3 Minutes Shadowboxing
  2. Rest 1 Minute
  3. 3 Minutes Heavy Bagwork
  4. Rest 1 Minute
  5. 3 Minutes Sparring or Shadowboxing
  6. Rest 1 Minute
--3 Rounds>>

Day 122

  1. 400 Meter Run
  2. 15 Push-ups
  3. 15 Sit-ups
  4. 15 Squats
  5. 400 Meter Run
  6. 15 Push-ups @ 50% 1RM
  7. 15 Sit-ups @ 50% 1RM
  8. 15 Squats @ 50% 1 RM
  9. 400 Meter Run
  10. 60 Push-ups
  11. 60 Sit-ups
  12. 60 Squats
  13. 800 Meter Run
  14. 10 Push-ups @ 3 Seconds Down, 3 Seconds Up
  15. 10 Sit-ups @ 3 Seconds Down, 3 Seconds Up
  16. 10 Squats @ 3 Seconds Down, 3 Seconds Up
  17. 8000 Meter Run at Easy Pace
Day 123

  1. 100 Ring Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running 
--Complete in as few sets as possible

Day 124

  1. 5 Push-ups w/45#
  2. 5 Sit-ups w/45#
  3. 5 Squats w/45#
--20 Sets of Calisthenics, then

10 km Running w/5# Weight Vest

Day 125

  1. 50 Wide Push-ups
  2. 50 Wide Leg Sit-ups
  3. 50 Sumo Squats
  4. 50 Hindu Push-ups
  5. 50 Decline Sit-ups
  6. 50 Hindu Squats
  7. 10 km Running at Easy Pace

Day 126

Same as Day 119 on Week 17.
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