Friday, July 22, 2016

One-Punch Man Training Program- Week 29

Week 28 is here!

Day 197

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 5 Push-ups @ 50% 1 RM
  5. 5 Sit-ups @ 50% 1 RM
  6. 5 Squats @ 50% 1 RM
  7. 4 Push-ups @ 65% 1 RM
  8. 4 Sit-ups @ 65% 1 RM
  9. 4 Squats @ 65% 1 RM
  10. 3 Push-ups @ 75% 1 RM
  11. 3 Sit-ups @ 75% 1 RM
  12. 3 Squats @ 75% 1 RM
  13. 2 Push-ups @ 85% 1 RM
  14. 2 Sit-ups @ 85% 1 RM
  15. 2 Squats @ 85% 1 RM
  16. 1 Push-up @ 95% 1 RM
  17. 1 Sit-up @ 95% 1 RM
  18. 1 Squat @ 95% 1 RM
  19. Continue to add weight to each lift until you find a new 1RM.
  20. Finish out your calisthenics reps in as few sets as possible
  21. 10 km Running at Easy Pace


Day 198

  1. 100 YTW Push-ups
  2. 100 Sit-ups w/Ceiling Reach
  3. 100 Squats w/Side Leg Raise (50 Leg Raises/side)
  4. 10 km Running
--Complete in as few sets as possible

<<WEEKLY HERO EVENT- A local beach has been flooded with trash and debris, clean it up! Do these exercises every day for the rest of the week.

  1. 10 Tire Flips
  2. 50 Meter Sled Drag @ Bodyweight
  3. 50 Meter Farmer's Carry @ 50% Bodyweight/hand
  4. 100 Meter Front Carry @ 45# Plate
--AMRAP in 20 Minutes>>

Day 199

  1. 5 Push-ups w/70#
  2. 5 Sit-ups w/70#
  3. 5 Squats w/70#
  4. 500 Meter Run w/15# Vest
--20 Rounds 



Day 200

  1. 100 T-Push-ups
  2. 100 Sit-ups w/Twist
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running at Easy Pace


Day 201

  1. 100 Meter Sprint
  2. 10 Push-ups
  3. 100 Meter Sprint
  4. 10 Sit-ups
  5. 100 Meter Sprint
  6. 10 Squats
  7. 100 Meter Jog
--10 Rounds, then

6 km Running at Easy Pace



Day 202

  1. 50 Wide Push-ups w/5#
  2. 50 Wide-Leg Sit-ups w/5#
  3. 50 Sumo Squats w/5#
  4. 5 km Running w/5# Vest
  5. 50 Diamond Push-ups w/5#
  6. 50 Diamond Sit-ups w/5#
  7. 50 Close Stance Squats w/5#
  8. 5 km Running w/5# Vest

Day 203

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
--5 Rounds, then

10 km Running at Easy Pace
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