Monday, November 28, 2016

One-Punch Man Training Program- Week 48

Week 47 is here!

Day 330

  1. 100 Inchworm Push-ups
  2. 100 Straight-Leg Sit-ups
  3. 100 Squats to Good Mornings w/10# (weight held against chest)
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- A mad scientist has blown up a mountain and has covered a small village in rubble. Remove the rubble and save the people!
  1. 1 Deadlift @ 50% 1RM
  2. 100 Meter Sandbag Carry w/50-100#
  3. 1 Deadlift @ 60% 1RM
  4. 100 Meter Overhead Carry w/Half Bodyweight (Bar, log, or whatever you have)
  5. 1 Deadlift @ 70% 1RM
  6. 100 Meter Sled Pull w/Bodyweight
  7. 1 Deadlift @ 75% 1RM
  8. 100 Meter Yoke Carry (weight on back) w/1.5x Bodyweight
  9. 1 Deadlift @ 80% 1RM
  10. Rest 1 Minute
  11. 1 Deadlift @ 85% 1RM
  12. Rest 2 Minutes
  13. 1 Deadlift @ 90% 1RM
  14. Rest 3 Minutes
  15. 1 Deadlift @ 95% 1RM
  16. Rest 4 Minutes
  17. 1 Deadlift @ 1RM Attempt>>


Day 331

  1. 5 km Running
  2. 100 Clap Push-ups
  3. 100 Sit-ups w/3 Punches at Top
  4. 100 Broad Jump Squats (Squat full depth and leap as far forward as possible.)
  5. 5 km Running
--Complete in as few sets as possible



Day 332

  1. 5 x 18 Push-ups @ Last Week's Weight (1 Minute Rest Between)
  2. 5 x 18 Sit-ups @ Last Week's Weight 
  3. 5 x 18 Squats @ Last Week's Weight
  4. 10 Push-ups
  5. 10 Sit-ups
  6. 10 Squats
--Complete Final Sets of Calisthenics in as few sets possible, then
  1. 1000 Meter Jog
  2. 10 x 800 Meters (1 Minute Rest Between Sets)
  3. 1000 Meter Jog


Day 333

  1. 100 Renegade Push-ups w/25#
  2. 100 Sit-ups to One-Leg Glute Bridge (50 per side)
  3. 100 DB Thrusters w/25# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 334

  1. 100 Hindu Push-ups w/2 Second Pause and Stretch at Beginning
  2. 100 Wide Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets possible



Day 335

  1. 10 Push-ups w/100#
  2. 10 Sit-ups w/100#
  3. 10 Squats w/100#
  4. 1000 Meter Run w/40# Vest
--7 Rounds, then
  1. 5 Push-ups w/100#
  2. 5 Sit-ups w/100#
  3. 5 Squats w/100#
  4. 500 Meter Run w/40# Vest
--6 Rounds


Day 336

  1. 30 Push-ups
  2. 30 Sit-ups 
  3. 30 Squats
--3 Rounds, then
  1. 10 Push-ups of Choice
  2. 10 Sit-ups of Choice
  3. 10 Squats of Choice
  4. 10 km Running at Easy Pace
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