Monday, December 26, 2016

One-Punch Man Training Program- Week 53

This week begins the second year of the OPM Training Program. It's slightly off day-wise, since 52 weeks isn't quite 365 days, so we'll tack any extra days we have onto the very end of the program.

During this phase of the program, we'll continue to increase weights and the difficulty of movements, while working on flexibility, mobility, and balance.

Week 52 is here!


Day 365

  1. 10 One-Arm Push-ups
  2. 10 Decline Sit-ups @ 45 Degrees
  3. 10 Front Squats w/45# BB
  4. 800 Meter Run
  5. 200 Meter Backpeddle
--10 Rounds



Day 366

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Close Stance Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 367

  1. 100 Push-up to Superman Lifts
  2. 100 Sit-ups to One-Leg Glute Bridge (50 Each Side)
  3. 100 Pistols or Pistols to Box (50 Each Side)
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 368

  1. 10 T-Push-ups w/5# Wrist Weights
  2. 10 Sit-ups to OH Reach w/5# Wrist Weights
  3. 10 Squats to Band Pull-Aparts w/5# Wrist Weights
  4. 100 Meter Sprint
  5. 400 Meter Jog
  6. 100 Meter Back Peddle
  7. 400 Meter Sprint
--10 Rounds

<<HERO EVENT- A bomb is at the bottom of a small pond with a bunch of small decoys. Swim down and recover them all and chuck the real bomb a safe distance away from the city!

--Place a series of weights, from 2.5#-10# at the bottom of the deep end of a pool. Swim down, retrieve them one at a time, and place them on the edge of the pool. Throw them back into the pool and repeat for the listed reps below. 
  1. Retrieve 100 weights from the bottom of a pool
  2. Throw a 10# Medicine Ball as far as possible>>



Day 369

  1. 5 Push-ups w/105#
  2. 5 Sit-ups w/105#
  3. 5 Squats w/105#
  4. 500 Meter Run w/45# Vest
--20 Rounds



Day 370

  1. 10 Wide Push-ups @ 50% Push-up 1 RM
  2. 10 Wide Leg Sit-ups @ 50% Sit-up 1 RM
  3. 10 Sumo Squats @ 50% Squat 1 RM
  4. 90 Wide Push-up
  5. 90 Wide Leg Sit-ups
  6. 90 Sumo Squats
  7. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 371

Same as Day 336 on Week 48.
Post a Comment