Day 358
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
- 10 km Running
--Complete in as few sets as possible
Day 359
- 100 YTW Push-ups
- 100 Sit-ups w/3 Punches at Top
- 100 Squats to Side Kick (50 on each side)
- 10 km Running
--Complete in as few sets as possible
Day 360
- 100 Hindu Push-ups
- 100 Straight-Let Sit-ups
- 100 Hindu Squats
- 10 km Running
--Complete in as few sets as possible
Day 361
- 10 Push-ups
- 10 Sit-ups
- 10 Squats
- 5 Push-ups @ 50% 1RM (Based on old 1RM)
- 5 Sit-ups @ 50% 1RM
- 5 Squats @ 50% 1RM
- 3 Push-ups @ 70% 1RM
- 3 Sit-ups @ 70% 1RM
- 3 Squats @ 70% 1RM
- 2 Push-ups @ 85% 1RM
- 2 Sit-ups @ 85% 1RM
- 2 Squats @ 85% 1RM
- 1 Push-up @ 90% 1RM
- 1 Sit-up @ 90% 1RM
- 1 Squat @ 90% 1RM
- 1 Push-up @ 95% 1RM
- 1 Sit-up @ 95% 1RM
- 1 Squat @ 95% 1RM
- 1 Push-up @ 1RM Attempt x 3 Sets (3 Minutes Rest in Between, try to go heavier every set)
- 1 Sit-up @ 1RM Attempt x 3 Sets
- 1 Squat @ 1RM Attempt x 3 Sets
- 10 Push-ups @ 50% New 1RM
- 10 Sit-ups @ 50% New 1RM
- 10 Squats @ 50% New 1RM
- 65 Hand Release Push-ups
- 65 Sit-ups with Overhead Reach
- 65 Squats with 3 Band Pull-aparts at Top
--Complete Final Sets in as few sets as possible, then
- 2 km Running at Easy Pace
- 5 km Running, as fast as possible
- 3 km Running at Easy Pace
Day 362
- 100 Wide Push-ups
- 100 Wide-Leg Sit-ups
- 100 Sumo Squats
- 10 km Running
--Complete in as few sets as possible
Day 363
- 100 Diamond Push-ups
- 100 Diamond Sit-ups
- 100 Close Stance Squats
- 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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