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