One-Punch Man Training Program- Week 32

Week 31 is here!

Day 218

1. 100 One-Arm Push-ups (50 Each Side)
2. 100 Decline Sit-ups
3. 100 Pistols (50 Each Side)
4. 10 km Running

--Complete in as few sets as possible

<<MONSTER EVENT- Rock monsters are attacking the city. Use a sledgehammer, your fists, and throws to take the monsters down. 

1. 10 Sledgehammer Swings per side to a Big Rock
2. 1 Minute All-Out Punching to Heavy Bag
3. 10 Very Light Punches per side to a Smooth Stone (VERY LIGHT)
4. 1 Minute Throwing Rocks as Far as Possible

--10 Rounds>>

Day 219

1. 2 km Running
2. 100 Wide Push-ups
3. 2 km Running
4. 100 Wide-Leg Sit-ups
5. 2 km Running
6. 100 Sumo Squats
7. 4 km Running

--Complete in as few sets as possible 

Day 220

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
--Complete Final Calisthenics in as few sets as possible, then

10 km Running as Easy Pace


Day 221

1. 100 YTW Push-ups
2. 100 Sit-ups w/Ceiling Reach
3. 100 Squats w/Side Leg Raise (50 Each Side)

--Complete in as few sets as possible, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Side Shuffle Left
4. 100 Meter Side Shuffle Right
5. 100 Meter Backpeddle

--20 Rounds

Day 222

1. 10 Push-ups w/75#
2. 10 Sit-ups w/75#
3. 10 Squats w/75#
4. 1000 Meter Run w/20# Vest

--10 Rounds

Day 223

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running on Hilly Terrain

<<HERO EVENT- Another power outage has struck the city. Help the city regain power by recharging various types of generators.

1. 100 One-Arm Dumbbell Rows per Side w/50# 
2. 10 Minutes Stationary Bike at Easy Pace
3. 100 DB Curls or Cable Curls per Side w/25-40#
4. 10 Minutes Elliptical Machine at Easy Pace>>

Day 224

Same as Day 203 on Week 29.