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
--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.