Monday, August 15, 2016

One-Punch Man Training Program- Week 33

Week 32 is here!

Day 225

  1. 100 Diamond Push-ups w/5#
  2. 100 Diamond Sit-ups w/5#
  3. 100 Close Stance Squats w/5#
  4. 10 km Running
--Complete in as few sets as possible



Day 226

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



Day 227

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 228

  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

<<MONSTER EVENT- A slow moving slug monster is terrorizing the town. Beat it down!
  1. 1,000 Strikes to a Heavy Bag (any)
  2. 10 Medicine Ball Slams w/20#
  3. 500 Strikes to a Heavy Bag (any)>>


Day 229

  1. 100 T-Push-ups (50 Each Side)
  2. 100 Sprinter Sit-ups (50 Each Side)
  3. 100 Squats w/Rear Leg Raise (50 Each Side)
  4. 10 km Running
--Complete in as few sets as possible



Day 230

  1. 5 Push-ups w/80#
  2. 5 Sit-ups w/80#
  3. 5 Squats w/80#
  4. 500 Meter Run w/25#
--20 Rounds



Day 231


Same as Day 203 on Week 29.
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