Sunday, October 2, 2016

One-Punch Man Training Program- Week 40

Week 39 is here!

Day 274

  1. 60 One-Arm Push-ups per side
  2. 40 Push-ups
  3. 60 Decline Sit-ups (More than 45 Degrees)
  4. 40 Sit-ups
  5. 60 Pistols per side
  6. 40 Squats
  7. 10 km Running
--Complete in as few sets as possible



Day 275

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 276

  1. 5 x 10 Push-ups @ Last Week's Weight (1 Minute Between Sets)
  2. 5 x 10 Sit-ups @ Last Week's Weight
  3. 5 x 10 Sit-ups @ Last Week's Weight
  4. 50 Push-ups
  5. 50 Sit-ups
  6. 50 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then

10 km Running on Hilly Terrain



Day 277

  1. 5 km Running
  2. 100 Hand Release Push-ups
  3. 100 Sit-ups w/Ceiling Reach
  4. 100 Prisoner Squats (Squat with hands behind head, elbows pulled back, so that upper back is fully extended. Do not let your hands pull against your head or neck.)
  5. 5 km Running
--Complete in as few sets as possible



Day 278

  1. 10 Push-ups w/90#
  2. 10 Sit-ups w/90#
  3. 10 Squats w/90#
  4. 9 Push-ups w/90#
  5. 9 Sit-ups w/90#
  6. 9 Squats w/90#
  7. 8 Push-ups w/90#
  8. 8 Sit-ups w/90#
  9. 8 Squats w/90#
  10. 7 Push-ups w/90#
  11. 7 Sit-ups w/90#
  12. 7 Squats w/90#
  13. 6 Push-ups w/90#
  14. 6 Sit-ups w/90#
  15. 6 Squats w/90#
  16. 5 Push-ups w/90#
  17. 5 Sit-ups w/90#
  18. 5 Squats w/90#
  19. 4 Push-ups w/90#
  20. 4 Sit-ups w/90#
  21. 4 Squats w/90#
  22. 3 Push-ups w/90#
  23. 3 Sit-ups w/90#
  24. 3 Squats w/90#
  25. 2 Push-ups w/90#
  26. 2 Sit-ups w/90#
  27. 2 Squats w/90#
  28. 1 Push-up w/90#
  29. 1 Sit-up w/90#
  30. 1 Squat w/90#
  31. 45 Push-ups w/20#
  32. 45 Sit-ups w/20#
  33. 45 Squats w/20#
--Complete 45 Reps with 20# in as few sets as possible, then
  1. 5 km Running w/20# Vest
  2. 5 km Running at Easy Pace


Day 279

  1. 100 Hindu Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<MONSTER EVENT- 1000 Tiny Men have come to take vengeance against you for killing their comrades! Beat them down, too! Then clean them up off the street (less fun).
  1. 10 Full Power Punches Left to Heavy Bag
  2. 10 Full Power Punches Right to Heavy Bag
--50 Rounds, then
  1. 10 Dumbbell Bent Over Rows per Side w/40#
  2. 25 Band Pull-aparts
  3. 50 Meter Farmer's Carry w/60# per hand
--AMRAP in 15 Minutes>>



Day 280

Same as Day 209 on Week 29.
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