Sunday, June 5, 2016

One-Punch Man Training: Week 23

Week 22 is here!

Day 155
  1. 100 Push-ups @ 2 Seconds Down, 2 Seconds Up
  2. 100 V-Ups
  3. 100 Squats w/5 Second Pause @ Bottom
  4. 10 km Running
--Finish in as few sets as possible


Day 156

  1. 3000 Meter Run
  2. 30 Push-ups
  3. 30 Sit-ups
  4. 30 Squats
  5. 3000 Meter Run
  6. 30 Push-ups
  7. 30 Sit-ups
  8. 30 Squats
  9. 3000 Meter Run
  10. 30 Push-ups
  11. 30 Sit-ups
  12. 30 Squats
  13. 1000 Meter Run
  14. 10 Clap Push-ups
  15. 10 Sit-ups
  16. 10 High Jump Squats
Day 157

  1. 10 Push-ups w/55#
  2. 10 Sit-ups w/55#
  3. 10 Squats w/55#
--10 Rounds of Calisthenics, then
  1. 400 Meter Run w/20# Vest
  2. 800 Meter Run w/15# Vest
  3. 1200 Meter Run w/10# Vest
  4. 1600 Meter Run w/5# Vest
  5. 6 km Run @ Easy Pace

Day 158

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

<<HERO EVENT- A building is falling over. Attach cables to the building to prevent its swaying, put in supports to delay the fall, and pull people to safety!
  1. 30 Standing Cable/Band Rows
  2. 20 Standing Cable/Band Pull-downs
  3. 10 Deadlifts @ 135#
  4. 5 Tire Flips @ 200-500# Tire
  5. 50 Meter Sandbag Carry @ 100#
  6. 25 Meter Sled Drag @ Bodyweight
--AMRAP in 15 Minutes>>


Day 159

  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 Running @ Easy Pace


Day 160

  1. 100 Spider-man Push-ups (As you lower yourself into the bottom of the push-up, pull one leg in on to touch the elbow of the same side. Each push-up is one rep, so you will only pull each leg in 50 times on each side.)
  2. 100 X-Sit-ups (With legs spread wide, perform a sit-up as normal, but raise one of your legs up off the ground and touch it with the opposite hand. You will need to think about pushing your other leg into the ground to stabilize the raised leg. Sit-up all the way. This may test your mobility)
  3. 100 Squat-to-Toe Touches (Squat as normal, but as you come to full standing, push your hips back, maintaining spinal posture, reach down, and touch your toes before returning to standing to start the next squat.) 
  4. 10 km Running on Hilly Terrain

Day 161

Same as Day 119 from Week 17.
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