Saturday, September 3, 2016

One-Punch Man Training- Week 36

Week 35 is here!

Day 246

  1. 100 Push-ups to Superman Lift w/2.5# Wrist Weights
  2. 100 Sprinter Sit-ups per side
  3. 100 Jumping Jack to Close Stance Squats (Perform a Jumping Jack and when hands and legs come back together, perform a Close Stance Squat)
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- A hurricane has hit the coast and it is causing massive destruction. Carry the injured to safety, reinforce sandbag barriers, and help unload supplies for the victims of the hurricane.
  1. 5 Sets of 100 Meter Carry with 100-150# (Sandbag, Barbell, or Rock) for 100 Meters
  2. 10 Sets of 50 Meter Carry with 50# (Sandbag)
  3. 25 Sets of 25 Meter Carry with 25# (Rock, Weight Plate, or Box)
--AMRAP in 60 Minutes>>



Day 247

  1. 6 x 6 Push-ups @ Last Week's Weight (2 Min Rest Between Sets)
  2. 6 x 6 Sit-ups @ Last Week's Weight (2 Min Rest Between Sets)
  3. 6 x 6 Squats @ Last Week's Weight (2 Min Rest Between Sets)
  4. 64 Push-ups
  5. 64 Sit-ups
  6. 64 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
  1. 100 Meter Run (Not Sprint!)
  2. 100 Meter Backpeddle
--50 Rounds



Day 248

  1. 100 Push-ups to Reverse Snow Angels (Perform Push-up, then lay face down, extending arms overhead. Lift hands and feet off the ground like a Superman, and then open the legs, while sweeping the arms down until they touch behind the small of your back, at which point your palms should be facing up. Return to Push-up position and repeat for reps listed.) 
  2. 100 Sit-ups to Snow Angels (Perform Sit-up, then lay back with your legs out straight and your arms by your side. Sweep your arms out along the ground until they touch above your head while opening your legs up wide sweeping across the ground, before returning them together and your arms by your sides. Repeat for number of reps listed.)
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running
--Complete in as few sets as possible



Day 249

  1. 100 Hindu Push-ups
  2. 100 Decline Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hills
--Complete in as few sets as possible



Day 250

  1. 20 Diamond Push-ups
  2. 20 Diamond Sit-ups
  3. 20 Close Stance Squats
  4. 2000 Meter Running
--5 Rounds



Day 251

  1. 5 Push-ups @ 85#
  2. 5 Sit-ups @ 85#
  3. 5 Squats @ 85#
  4. 500 Meter Run w/30#
--20 Rounds



Day 252

Same as Day 203 on Week 29
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