One-Punch Training Program- Week 54

Week 53 is here!

We're going to be working back into some of your previously lifted weights before we begin to increase them over time. If at any point you feel like you're having a rough time with a particular movement or a weight, feel free to scale it down some, but the progressions here have been made to hopefully be slow enough that you will not have to do so.


Day 372

1. 5 Renegade Push-ups w/30#
2. 5 Decline Sit-ups w/30#
3. 5 DB Thrusters w/30# per side
4. 500 Meter Run 

--20 Rounds

Day 373

1. 20 Fingertip Push-ups
2. 100 Straight Leg Sit-ups
3. 30 Knuckle Push-ups
4. 100 Close Stance Squats
5. 50 Push-ups
6. 10 km Running

--Complete in as few sets as possible 

<<HERO EVENT??- You see an attractive model at the supermarket and then find out that they live in your apartment building. Time to get the guns out! Use a 25# DB and crank out some curls in the hallway in hopes they see you!

1. 10 Standing Biceps Curls per side 
2. 10 Seated Concentration Curls per side
3. 10 Standing Reverse Biceps Curls per side

-- 3 Sets, then...

MONSTER EVENT!!!-- The model turns out to be a mannequin that has come to life and begins attacking ugly people... starting with you (I'm just kidding. You're beautiful.) Put this dummy back in its place!

1. 3 Minutes Shadowboxing
2. 3 Minutes Heavy Bag
3. 1 Full Power Punch to Heavy Bag per side>>

Day 374

1. 100 Push-ups w/One Leg in Air and 5# Ankle Weights (50 per Side)
2. 100 Sit-ups w/One Leg Glute Bridge and 5# Ankle Weights (50 per Side)
3. 100 Squats w/Side Leg Raise and 5# Ankle Weights (50 per Side)
4. 10 km Running

--Complete in as few sets as possible

Day 375

1. 15 Push-ups 
2. 15 Sit-ups
3. 15 Squats
4. 10 Push-ups @ 50% 1 RM
5. 10 Sit-ups @ 50% 1 RM
6. 10 Squats @ 50% 1 RM
7. 5 Push-ups @ 70% 1 RM
8. 5 Sit-ups @ 70% 1 RM
9. 5 Squats @ 70% 1 RM
10. 3 Push-ups @ 85% 1 RM
11. 3 Sit-ups @ 85% 1 RM
12. 3 Squats @ 85% 1 RM
13. 1 Push-up @ 95% 1 RM
14. 1 Sit-up @ 95% 1 RM
15. 1 Squat @ 95% 1 RM
16. 66 Push-ups
17. 66 Sit-ups
18. 66 Squats

--Complete in as few sets as possible, then

1. 400 Meter Run
2. 200 Meter Backpeddle
3. 100 Meter Side Shuffle Left
4. 100 Meter Side Shuffle Right
5. 100 Meter Sprint
6. 100 Meter Jog

--10 Rounds

Day 376

1. 10 Manmakers w/30# DBs
2. 20 Sit-ups w/25# Plate OH Reach
3. 20 OH Squats w/60# Barbell

--5 Rounds, then

1. 5 km Running as fast as possible
2. 5 km Running at Easy Pace

Day 377

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 378

Same as Day 336 on Week 48.