Monday, September 26, 2016

One-Punch Man Training Program- Week 39

Week 38 is here!

Day 267

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at the Top
  3. 100 Squats w/3 Punches at the Top
  4. 10 km Running w/100 Punches over the Course of the Run
--Complete in as few sets possible



Day 268

  1. 5 x 9 Push-ups @ Last Week's Weight
  2. 5 x 9 Sit-ups @ Last Week's Weight
  3. 5 x 9 Squats @ Last Week's Weight
  4. 55 Push-ups
  5. 55 Sit-ups
  6. 55 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then

10 km Running on Hilly Terrain



Day 269

  1. 10 Renegade Push-ups w/20# DBs (Perform a push-up with a dumbbell in each hand. Keep your feet a little wider than shoulder-width and row one of the dumbbells, pulling the weight up beside your chest by thinking of your elbow being pulled back. Complete on the other side to finish the rep. Each rep is Push-up/Row/Row.)
  2. 10 Sit-ups w/Glute Bridge
  3. 10 Squats w/2.5# DBs Side Lateral Isometric Hold (Squat, with your arms out to your side, parallel to the ground.)
  4. 1000 Meter Run
--10 Rounds

<<MONSTER EVENT- 500 Tinymen have attacked the city. Your job is to blast them all away with ONE PUNCH!
  1. 10 Full-Power Punches Right on Heavy Bag (Full-Power means you're focused on throwing the hardest punch you can on every strike. Rest between punches for a few seconds if you need in order to make sure that you can hit hard again. At least wear hand wraps, if not gloves. Even Saitama wears gloves most of the time.)
  2. 10 Full-Power Punches Left
--25 Rounds>>



Day 270

  1. 100 Meter Sprint
  2. 20 Push-ups
  3. 100 Meter Jog
  4. 200 Meter Sprint
  5. 20 Sit-ups
  6. 200 Meter Jog
  7. 400 Meter Sprint
  8. 20 Squats
  9. 400 Meter Jog
--Complete as fast as possible, then
  1. 80 YTW Push-ups w/2.5# Wrist Weights
  2. 80 Sit-ups to Ceiling Reach w/2.5# Wrist Weights
  3. 80 Squats to Side Leg Raise w/2.5# Ankle Weights (40/side)
  4. 8600 Meter Run 



Day 271

  1. 5 Push-ups w/90#
  2. 5 Sit-ups w/90#
  3. 5 Squats w/90#
  4. 500 Meter Run w/35# Vest
--20 Rounds



Day 272

  1. 100 Wide Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible


<<HERO EVENT- Giant stones have fallen from a cliff and trapped a bunch of hikers in a cave. Remove the stones to save them!
  1. 1 Deadlift at 70% 1 RM
  2. 10 Meter Sled Push or Pull w/300#
  3. 1 Deadlift at 80% 1 RM
  4. 10 Full Power Punches to Heavy Bag
  5. 1 Deadlift at 90% 1 RM
  6. 10 Big Tire Flips
--5 Rounds>>



Day 273

Same as Day 209 on Week 29.
Post a Comment