One Punch Man Training Program- Week 34

Week 33 is here!

Day 232

1. 10 Mountain Climber Push-ups (Perform a Push-up and then 1 Mountain Climber, 1 per leg)
2. 10 Sit-ups w/Ceiling Reach
3. 10 Jump Squat w/Tuck Jump (As you jump, bring your knees up as high as possible each rep)

--10 Rounds of Calisthenics, then

1. 400 Meter Run, as fast as possible
2. Rest time = 400 Time
3. 800 Meter Run, as fast as possible
4. Rest time = 800 Time
5. 1200 Meter Run, as fast as possible
6. Rest time = 1200 Time
7. 1600 Meter Run, as fast as possible
8. Rest time = 1600 Time
9. 6000 Meter Run at Easy Pace

<<WEEK LONG HERO EVENT- (This hero event is a QUEST EVENT. The activities will be varied throughout the week, but they will all be tied together.)  A monster that cannot be killed by normal means is on a rampage and the only thing that can kill it is a mystical item that is located in a cave on a small island off the coast of the country.  All boats sink before they can reach the island, so you'll have to swim there!

Quest Day 1- Swim 1 Mile>>

Day 233

1. 100 Hand Release Push-ups w/2 Second Squeeze during Hand Release
2. 100 Diamond Sit-ups w/2 Second Reach Forward at Top of Sit-up
3. 100 Squats w/2 Second Pause at Bottom
4. 10 km Running 

--Complete in as few sets as possible

<<Quest Day 2- Climb 500 Total Feet on a Rock Wall or Rope>>

Day 234

1. 10 Planche Grip Push-ups OR Planche Tuck Push-ups (Planche Push-ups with legs tucked to make it easier)
2. 10 Decline Sit-ups (At least 45 Degrees)
3. 10 Bulgarian Split Squats per side

--10 Rounds of Calisthenics, then

10 km Run at Easy Pace

<<Quest Day 3- Move a large pile of stones to clear out an impasse in the cave. 

--Carry 10,000# of weights or rocks 25 Meters in any way you can with no external assistance>>

Day 235

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

<<Quest Day 4- You have acquired the item! Rest today after your normal workout and make sure you stretch really well and maybe roll out your muscles!>>


Day 236

1. 50 Hindu Push-ups
2. 1000 Meter Run, as fast as possible
3. 50 V-Ups
4. 1000 Meter Run, as fast as possible
5. 50 Hindu Squats
6. 1000 Meter Run, as fast as possible
7. 50 Wide Push-ups
8. 1000 Meter Run, as fast as possible
9. 50 Wide-Leg Sit-ups
10. 1000 Meter Run, as fast as possible
11. 50 Sumo Squats
12. 1000 Meter Run, as fast as possible
13. Rest 2 Minutes
14. 4000 Meter Run at Easy Pace

<<Quest Day 5- Climb 500 Total Feet on a Rock Wall or Rope>>

Day 237

1. 10 Push-ups w/80#
2. 10 Sit-ups w/80#
3. 10 Squats w/80#
4. 1000 Meter Run w/25# Vest

--10 Rounds

<<Quest Day 6- Swim 1 Mile and then throw a single punch to a heavy bag to demolish the creature, since your possession the item has weakened it greatly.>>

Day 238

Same as Day 203 on Week 29.