Saturday, December 3, 2016

One-Punch Man Training Program- Week 52

Week 51 is here!

Day 358

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 359

  1. 100 YTW Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats to Side Kick (50 on each side)
  4. 10 km Running
--Complete in as few sets as possible



Day 360

  1. 100 Hindu Push-ups
  2. 100 Straight-Let Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running 
--Complete in as few sets as possible



Day 361

  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 5 Push-ups @ 50% 1RM (Based on old 1RM)
  5. 5 Sit-ups @ 50% 1RM
  6. 5 Squats @ 50% 1RM
  7. 3 Push-ups @ 70% 1RM
  8. 3 Sit-ups @ 70% 1RM
  9. 3 Squats @ 70% 1RM
  10. 2 Push-ups @ 85% 1RM
  11. 2 Sit-ups @ 85% 1RM
  12. 2 Squats @ 85% 1RM
  13. 1 Push-up @ 90% 1RM
  14. 1 Sit-up @ 90% 1RM
  15. 1 Squat @ 90% 1RM
  16. 1 Push-up @ 95% 1RM
  17. 1 Sit-up @ 95% 1RM
  18. 1 Squat @ 95% 1RM
  19. 1 Push-up @ 1RM Attempt x 3 Sets (3 Minutes Rest in Between, try to go heavier every set)
  20. 1 Sit-up @ 1RM Attempt x 3 Sets
  21. 1 Squat @ 1RM Attempt x 3 Sets 
  22. 10 Push-ups @ 50% New 1RM
  23. 10 Sit-ups @ 50% New 1RM
  24. 10 Squats @ 50% New 1RM
  25. 65 Hand Release Push-ups 
  26. 65 Sit-ups with Overhead Reach
  27. 65 Squats with 3 Band Pull-aparts at Top
--Complete Final Sets in as few sets as possible, then 
  1. 2 km Running at Easy Pace
  2. 5 km Running, as fast as possible
  3. 3 km Running at Easy Pace


Day 362

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



Day 363

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 364

Same as Day 336 on Week 48.


This ends the first year of the One-Punch Man Training Program.  If you've gotten this far, I congratulate you. Your endurance is probably off the charts and your strength has likely increased a good deal as well.
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