Friday, September 16, 2016

One-Punch Man Training Program- Week 38

Week 37 is here!

Day 260

  1. 100 Knuckle Push-ups (Palms facing toward mid-line of body.)
  2. 100 Sit-ups to Glute Raises (Perform a bent-knee sit-up, then after you lay down, push through your heels, drive your knees away from one another slightly, and squeeze your glutes until your hips are fully extended. Return to beginning and perform next sit-up/glute raise rep.)
  3. 100 Squats to Good Mornings (Squat, stand up, then push your hips back, knees slightly bent, keeping your back straight, until your hamstrings reach the end of their mobility. This will simulate bowing. Do not bend at the spine. Bend at the hip. Then, flex the glutes to return to standing. Use your butt, not your lower back.)
  4. 10 km Running
--Complete in as few sets as possible



Day 261

  1. 5 x 8 Push-ups @ Last Week's Weight
  2. 5 x 8 Sit-ups @ Last Week's Weight
  3. 5 x 8 Squats @ Last Week's Weight
  4. 60 Push-ups
  5. 60 Sit-ups
  6. 60 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
  1. 200 Meter Jog
  2. 400 Meter Backpeddle
  3. 400 Meter Sprint
--10 Rounds



Day 262

  1. 100 Push-ups w/Elbows Tight at Side
  2. 100 Sit-ups with 3 Punches at the Top (Alternate Left-Right-Left and Right-Left-Right on every rep.)
  3. 100 Prisoner Squats (Squat with hands behind your head, elbows and and shoulder blades pulled back. Don't pull forward on your head.)
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<HERO EVENT- An earthquake has open a crevasse in the middle of the city and many people have fallen into it. Save them!
  1. 10 Pendlay Rows @ 135#
  2. 10 Deadlifts @ 225#
  3. 10 Sets of 25 Meter Rope Sled Drags @ Bodyweight
--AMRAP in 30 Minutes>>



Day 263

  1. 10 Plyo Push-ups
  2. 10 Sit-ups w/OH Reach with 10# Plate
  3. 10 DB Thrusters w/20# per hand (Palms facing each other, squat, then using the momentum of the squat, press the dumbbells overhead until arms are at full extension.)
  4. 1000 Meter Run 
--10 Rounds 



Day 264
  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. --100 Rounds (Keep your form good, but move from movement to movement as quickly as possible), then
    1. 400 Meter x 5 (2 Minutes Rest Between)
    2. 800 Meter x 5 (2 Minutes Rest Between)
    3. 4000 Meter Run at Easy Pace


Day 265

  1. 15 Push-ups @ 85#
  2. 15 Sit-ups @ 85#
  3. 15 Squats @ 85#
  4. 12 Push-ups @ 85#
  5. 12 Sit-ups @ 85#
  6. 12 Squats @ 85#
  7. 8 Push-ups @ 85#
  8. 8 Sit-ups @ 85#
  9. 8 Squats @ 85#
  10. 5 Push-ups @ 85#
  11. 5 Sit-ups @ 85#
  12. 5 Squats @ 85#
  13. 4000 Meter Run w/30#
Then,
  1. 10 Push-ups @ 85#
  2. 10 Sit-ups @ 85#
  3. 10 Squats @ 85#
  4. 1000 Meter Jog
--6 Rounds

<<HERO EVENT- A mysterious gooey liquid has covered the city. Remove it quickly before people slip, drown, or crash their vehicles. 
  1. 100 Band Pull-aparts
  2. Wash a Car by Hand (Sponges, Buckets of Water, Elbow Grease)
  3. 100 Band Pull-aparts
  4. Rake, sweep, or mop for 30 Minutes
  5. 100 Band Pull-aparts>>


Day 266

Same as Day 209 on Week 29.
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