Sunday, October 9, 2016

One-Punch Man Training Program- Week 41

Week 40 is here!

Day 281

  1. 10 One-Arm Push-ups per side
  2. 10 Decline Sit-ups (more than 45 degrees)
  3. 10 Pistols per side
--10 Rounds, then

10 km Running on Hilly Terrain



Day 282

  1. 5 km Running
  2. 100 Push-ups w/Superman Lift
  3. 100 Sit-ups w/3 Punches at Top
  4. 100 Squats w/One-Leg Stiff-Leg Deadlift (50 Total Per Side-- At the top of the squat, hinge at the hips only, one leg staying planted on the ground, with the other moving in the air as the body moves to parallel with the ground. Keep a straight line from your shoulder to your heel on the leg in the air, making sure to squeeze your butt. Range of motion is as far as your hamstring mobility will allow. Do not move from the spine at all. You may place your hands behind or above your head during this movement.)
  5. 5 km Running
<<MONSTER EVENT-- A blob monster has appeared and is absorbing people and making copies of itself all over the city. Save the people from the blob creature and blow the copies away with your strongest hits!
  1. 10 Steps per Leg Sled Pull @ Bodyweight
  2. 10 Full Power Punches to Heavy Bag each side
  3. 10 Seated Cable Rows w/100# or Heavy Bands
  4. 10 Full Power Kicks to Heavy Bag each side
  5. 5 Sets of 50 Meter Sandbag Carry @ 50-150#
  6. ALL-OUT Shadowbox for 1 Minute
--AMRAP in 20 Minutes>>



Day 283

  1. 5 x 11 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
  2. 5 x 11 Sit-ups @ Last Week's Weight 
  3. 5 x 11 Squats @ Last Week's Weight
  4. 45 Push-ups
  5. 45 Sit-ups
  6. 45 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then

10 km Running on Hilly Terrain



Day 284

  1. 4000 Meter Run
  2. 50 YTW Push-ups w/5# Wrist Weights
  3. 1000 Meter Run
  4. 50 Sit-ups to Ceiling Reach w/5# Wrist Weights
  5. 1000 Meter Run
  6. 50 Squats to Side Leg Raise w/5# Ankle Weights (25 per side)
  7. 1000 Meter Run
  8. 50 Renegade Push-ups w/20# Dumbells 
  9. 1000 Meter Run
  10. 50 Sit-ups w/Glute Bridge
  11. 1000 Meter Run
  12. 50 Squats w/2.5# Side Lateral Raise Isometric Hold
  13. 1000 Meter Run


Day 285

  1. 7 Push-ups w/90#
  2. 7 Sit-ups w/90#
  3. 7 Squats w/90#
--10 Rounds, then
  1. 5 km Running
  2. 30 Push-ups
  3. 30 Sit-ups
  4. 30 Squats
  5. 5 km Running


Day 286

  1. 100 Hindu Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running (Repeat 3 Minutes Hard, 3 Minutes Easy for Duration)
<<HERO EVENT-- A yacht is stranded and sinking in the middle of the ocean. Swim out, load the injured people into the life raft, and row them to safety!
  1. 1600 Meter Swim
  2. 10 Reps of 135# Deadlift
  3. 1600 Meter Row
  4. 10 Reps of 135# Deadlift>>


Day 287

  1. 25 Push-ups
  2. 25 Sit-ups
  3. 25 Squats
--4 Rounds, then

10 km Running at Easy Pace
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