Friday, December 2, 2016

One-Punch Man Training Program- Week 51

Week 50 is here!

Day 351

  1. 50 One-Arm Push-ups (50 Each Side)
  2. 50 Push-ups
  3. 50 Sprinter Sit-ups (50 Each Side)
  4. 50 Sit-ups
  5. 50 Pistols or Pistols to a Box (50 Each Side)
  6. 50 Squats
  7. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<QUEST EVENT- The Earth's magnetic poles are about to flip and the only thing that can stop it is a mystical button at the bottom of a huge cavern. You'll have to navigate the course of the path and defeat anyone who stands in your way to stop it! On Day 1, you need to remove a massive group of rocks blocking the entrance to the cavern.

  1. 5 Deadlifts @ 80% of 1 RM
  2. 50 Strikes to Heavy Bag
  3. 50 Sledgehammer Swings
  4. 50 Curls @ 20-30# 
--AMRAP in 30 Minutes>>

Day 352

  1. 10 Fingertip Push-ups
  2. 10 Knuckle Push-ups
  3. 10 Diamond Push-ups
  4. 10 Wide Push-ups
  5. 10 Clapping Push-ups
  6. 50 Decline Sit-ups, at least 45 degrees
  7. 10 Close Stance Squats
  8. 10 Squats
  9. 10 Sumo Squats
  10. 10 Hindu Squats
  11. 10 High Jump Squats
--2 Rounds, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Jog
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
--20 Rounds

<<QUEST EVENT- Day 2: You will need to navigate down a treacherous path the best you can!

  1. Climb 50 Feet on Rock Wall (Only up counts)
  2. Climb 25 Feet on Trees
  3. Climb 15 Feet on Climbing Rope
  4. 10 Box Jumps @ 24"
--AMRAP in 30 Minutes>>


Day 353

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Sit-ups with OH Reach w/5# Wrist Weights
  3. 100 Squats with Band Pull Apart w/5# Wrist Weights (Do a band pull-apart at the top of the squat, but you're also wearing wrist weights.)
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

<<QUEST EVENT- Day 3: A Tribe of Warrior Rock Monsters have interrupted your journey. They seem peaceful, but will not let you pass until you prove yourself against their strongest warriors and tests of strength.

  1. 3 Minutes Heavy Bag Work
  2. 3 Minutes Shadowboxing
  3. 3 Minutes Sledgehammer Strikes
  4. 3 Minutes MAX Distance Sled Pull @ Bodyweight
  5. 3 Minutes Sledgehammer Strikes
  6. 3 Minute Shadowboxing
  7. 3 Minutes Heavy Bag Work>>

Day 354

  1. 400 Meter Run
  2. 100 Hand-Release Push-ups
  3. 800 Meter Run
  4. 100 Diamond Sit-ups
  5. 1600 Meter Run
  6. 100 Squats
  7. 7200 Meter Run at Easy Pace
--Complete in as few sets as possible

<<QUEST EVENT- Day 4: Open the massive door leading to the mystical button.

  1. 10 Deadlifts @ 95% 1 RM (Rest as much as needed between lifts to complete.)
  2. 20 Incline Bench Press @ 95-135#
  3. 30 Front Rack Barbell Walking Lunges per side @ 95-135#>>

Day 355

  1. 10 Push-ups w/100# 
  2. 10 Sit-ups w/100#
  3. 10 Squats w/100#
  4. 1000 Meter Run w/40# Vest
--10 Rounds

<<QUEST EVENT- Day 5: Beat a cave troll and his minions and press the button!

  1. 10 Minutes Shadowboxing
  2. 1 Full Power Punch per side to Heavy Bag>>

Day 356

  1. 100 Walkout Push-ups
  2. 100 Sit-ups
  3. 100 Wall Balls w/20# Ball
  4. 10 km Running, as fast as possible
--Complete in as few sets as possible

<<QUEST EVENT- Day 6: Climb out of the cavern!
  1. Climb 50 Feet on Rock Wall (Only up counts)
  2. Climb 25 Feet on Trees
  3. Climb 15 Feet on Climbing Rope
  4. 10 Box Jumps @ 24">>

Day 357

Same as Day 336 on Week 48.
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