Sunday, July 31, 2016

One-Punch Man Training Program- Week 31

Week 30 is here!

Day 211

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats on Half Bosu Ball
  4. 10 km Running
--Complete in as few sets as possible



Day 212

  1. 5 Push-ups w/75#
  2. 5 Sit-ups w/75#
  3. 5 Squats w/75#
  4. 500 Meter Run w/20# Vest
--20 Rounds



Day 213

  1. 100 Wide Push-ups w/2 Second Down, 2 Second Up
  2. 100 Wide Leg Sit-ups w/3 Second Pause Halfway Up and Halfway Down
  3. 100 Sumo Squats w/4 Second Down, 4 Second Up
  4. 10 km Running
--Complete in as few sets as possible 



Day 214

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

<<MONSTER EVENT- A gang on thugs has decided to take over a part of the city. Beat them into submission!
  1. 5 Sandbag Throws, As Heavy As Possible
  2. 3 Minutes Shadowboxing
  3. 5 Sandbag Throws, As Heavy As Possible
  4. 3 Minutes Heavy Bag Hitting
--5 Rounds>>



Day 215

All lifts +5# more than last week.
  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
  19. --Complete Final Calisthenics in as few sets as possible, then
10 km Running as Easy Pace


Day 216

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



Day 217

Same as Day 203 on Week 29.
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