Sunday, November 20, 2016

One-Punch Man Training Program- Week 45

Week 44 is here!


Day 309

  1. 100 Spiderman Push-ups
  2. 100 Sit-ups w/OH Reach with 10# Plate
  3. 100 Squats with Back Kick (50 per side)
  4. 10 km Running
--Complete in as few sets as possible



Day 310

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



Day 311

  1. 5 x 15 Push-ups @ Last Week's Weight (1 Minute Rest Between Sets)
  2. 5 x 15 Sit-ups @ Last Week's Weight
  3. 5 x 15 Squats @ Last Week's Weight
  4. 25 Push-ups
  5. 25 Sit-ups
  6. 25 Squats
--Complete Final Sets of Calisthenics in as few sets as possible, then
  1. 5 x 400 Meter Run (1 Minute Rest Between)
  2. 8 km Running


Day 312

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups with 3 Punches at Top
  3. 100 Squats with 3 Punches at Top
  4. 10 km Running
--Complete in a few sets as possible

<<HERO EVENT- A building has fallen over. Save the people inside!
  1. 5 Deadlifts @ 80% 1 RM
  2. 5 Tire Flips, as heavy as possible
  3. 4 Deadlift @ 85% 1 RM
  4. 4 Tire Flips, as heavy as possible
  5. 3 Deadlifts @ 90% 1 RM
  6. 3 Tire Flips, as heavy a possible
  7. 2 Deadlifts @ 95% 1 RM
  8. 2 Tire Flips, as heavy as possible
  9. 1 Deadlift @ 1  RM
  10. 1 Tire Flip, as heavy as possible
--Complete in as much time as it takes to finish the workout. If you fail to lift your 1 RM, deload the bar to 70% of your 1 RM and do 10 Reps>>


Day 313

  1. 10 Push-ups w/95#
  2. 10 Sit-ups w/95#
  3. 10 Squats w/95#
--10 Rounds, then
  1. 10 x 100 Meter Run (30 Seconds Rest in Between)
  2. 5 x 200 Meter Run (1 Minute Rest in Between)
  3. 2 x 500 Meter Run (90 Seconds Rest in Between)
  4. 1000 Meter Run (Rest 2 Minutes)
  5. 2 x 500 Meter Run (90 Seconds Rest in Between)
  6. 5 x 200 Meter Run (1 Minute Rest in Between)
  7. 10 x 100 Meter Run (30 Seconds Rest in Between)
  8. 3 km Running at Easy Pace


Day 314

  1. 100 Push-ups to Mountain Climbers
  2. 100 Sprinter Sit-ups (50 Per Side)
  3. 100 Squats w/3 Band Pull-Aparts at Top
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 315

Same as Day 287 on Week 41.
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