Sunday, June 12, 2016

One-Punch Man Training- Week 24

Week 23 is here!

Day 162

  1. 100 YTW Push-ups (Lay flat on your stomach, raise your hands off the ground in the shape of Y and hold them up for 2 seconds, move them directly out from your body in the shape of a T and hold them up for 2 seconds, then bend your arms to that your hands are even with your face and your forearms are level and the arms are in the shape of a W and hold it for 2 seconds, then perform 1 push-up before returning to this position. Remember to squeeze your shoulder blades together.)
  2. 100 Sit-ups with a Twist
  3. 100 Squats w/Rear Leg Raise (Squat, then raise your straight leg back by squeezing your glutes, then squat again and do the other side. This will be 100 squats, but only 50 leg raises on each side.)
  4. 10 km Running
--Complete exercises in as few sets as possible



Day 163

  1. 5 Push-ups w/60#
  2. 5 Sit-ups w/60#
  3. 5 Squats w/60#
  4. 10 km Running w/5# Vest
--Complete in as few sets as possible



Day 164


    1. 100 Push-ups w/Superman Lift (Lay flat on your stomach, raise your straight arms off the grounds and your straight legs off the ground by squeezing your butt. Then perform a push-up.)
    2. 100 Sit-ups w/Sky Reach (Perform a sit-up and, at the top, reach both hands up high toward the sky, extending the upper spine.)
    3. 100 Overhead Squats w/Dowel
    4. 10 km Running 
    -- Complete in as few sets as possible

    <<MONSTER EVENT- Vine Monsters have begun to pull down buildings and overtake cars and drag people away. Rip them apart with your bare hands!
    1. Battle Ropes- 60 Seconds
    2. 30 Towel or Rope Body Rows
    3. 15 Towel or Rope Pull-ups
    4. 10 Foot Rope Climb
    5. Heavy Bagwork- 60 Seconds
    --30 Minute AMRAP

    Day 165

    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 166

    1. 100 T-Push-ups ( Perform a push-up, then twist with one arm and reach to the sky. Switch sides. Perform 100 push-ups and 50 twists per side.)
    2. 100 V-Ups
    3. 100 Squats w/Side Leg Raise (Same as Rear Leg Raise, but to the side. Think about squeezing the glute again.)
    4. 10 km Running
    --Complete in as few sets as possible



    Day 167

    1. 5 km Running
    2. 25 Wide Push-ups 
    3. 25 Push-ups
    4. 25 Close Push-ups
    5. 25 Diamond Push-ups
    6. 25 Decline Sit-ups
    7. 25 Sit-ups w/Twist
    8. 25 Sit-ups w/Sky Reach
    9. 25 Wide Leg Sit-ups
    10. 25 Sumo Squats
    11. 25 Squats
    12. 25 Close Stance Squats
    13. 25 Hindu Squats
    14. 5 km Running

    Day 168

    Same as Day 119 from Week 17.
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