Friday, July 22, 2016

One-Punch Man Training Program- Week 30

Week 29 is here!

Day 204

  1. 100 Planche Grip Push-ups
  2. 100 Decline Sit-ups
  3. 100 Bulgarian Split Squats (50 on Each Leg)
  4. 10 km Running
--Complete in as few sets as possible


Day 205

  1. 10 Push-ups w/70#
  2. 10 Sit-ups w/70#
  3. 10 Squats w/70#
  4. 1000 Meter Run w/15# Vest
--10 Rounds



Day 206

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 20 Wide Push-ups
  5. 20 Wide-Leg Sit-ups
  6. 20 Sumo Squats
  7. 20 Diamond Push-ups
  8. 20 Diamond Sit-ups
  9. 20 Close Stance Squats
  10. 20 Hindu Push-ups
  11. 20 Straight Leg Sit-ups
  12. 20 Hindu Squats
  13. 20 Plyo Push-ups
  14. 20 Sit-ups w/Twist
  15. 20 Jump Squats
  16. 10 km Running at Easy Pace


Day 207

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Wide Push-ups @ 30% of Push-up 1 RM
  5. 10 Decline Sit-ups @ 30% of Sit-up 1 RM
  6. 10 Barbell Front Squats @ 30% of Back Squat 1 RM
  7. 10 Push-ups @ 50% of 1 RM
  8. 10 Sit-ups @ 50% of 1 RM
  9. 10 Squats @ 50% of 1 RM
  10. 10 Push-ups @ 70% of 1 RM
  11. 10 Sit-ups @ 70% of 1 RM
  12. 10 Squats @ 70% of 1 RM
  13. 5 Push-ups @ 80% of 1 RM
  14. 5 Sit-ups @ 80% of 1 RM
  15. 5 Squats @ 80% of 1 RM
  16. 55 Push-ups
  17. 55 Sit-ups
  18. 55 Squats
--Complete Final Calisthenics in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Left
  5. 100 Meter Side Shuffle Right
--20 Rounds



Day 208

  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 monster made of discarded oil cans is spreading oil everywhere and polluting the countryside. Clean it up and beat him down!
  1. Clean and scrub a car, a deck, or something else by hand for an hour.
  2. Heavy Bag Hitting- 10 Minutes (Use a variety of strikes)
--1 to 3 Rounds, depending on mood.>>


Day 209

  1. 50 Hindu Push-ups
  2. 50 Decline Sit-ups
  3. 50 Hindu Squats
  4. 50 Push-ups w/10#
  5. 50 Sit-up w/10#
  6. 50 Squats w/10#
  7. 10 km Running on Hilly Terrain


Day 210

Same as Day 203 on Week 29
Post a Comment