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