Saturday, December 31, 2016

One-Punch Training Program- Week 55

Week 54 is here!

Day 379

  1. 10 One-Arm Hindu Push-ups (Per Side)
  2. 90 Hindu Push-ups
  3. 10 One-Leg Hindu Squats (Per Side-- Use a box if you have to)
  4. 90 Hindu Squats
  5. 10 km Running 
--Complete in as few sets as possible



Day 380

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups (at least 45 Degrees)
  3. 100 Jump Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets a possible


<<HERO EVENT-- 10,000 Cat-Sized Bees are attacking the city. Blow them all away with a single strike while dodging stings!
  1. 100 Full Power Strikes (Any) to Heavy Bag
  2. 1 Burpee
--100 Rounds>>




Day 381

  1. 100 YTW Push-ups w/10# Wrist Weights
  2. 100 Sit-ups to One-Leg Glute Bridge w/10# Ankle Weights (50 per side)
  3. 100 Jump Squat Pull-ups (Use the momentum of your jump to help you pull yourself over the bar. If you cannot get your chin over the bar on all the reps, just give your best attempt.)
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 382

  1. 15 Push-ups
  2. 15 Sit-ups
  3. 15 Squats
  4. 10 Push-ups at + 5# from Last Week
  5. 10 Sit-ups at + 5# from Last Week
  6. 10 Squats at + 5# from Last Week
  7. 5 Push-ups at + 5# from Last Week
  8. 5 Sit-ups at + 5# from Last Week
  9. 5 Squats at + 5# from Last Week
  10. 3 Push-ups at + 5# from Last Week
  11. 3 Sit-ups at + 5# from Last Week
  12. 3 Squats at + 5# from Last Week
  13. 1 Push-up at + 5# from Last Week
  14. 1 Sit-up at + 5# from Last Week
  15. 1 Squat at + 5# from Last Week
  16. 10 Push-ups @ 50% Heaviest Weight Lifted Today
  17. 10 Sit-ups @ 50% Heaviest Weight Lifted Today
  18. 10 Squats @ 50% Heaviest Weight Lifted Today
  19. 56 Push-ups
  20. 56 Sit-ups
  21. 56 Squats
--Complete in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Jog
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
--20 Rounds



Day 383

  1. 100 T-Push-ups
  2. 100 Sit-ups w/3 Punches
  3. 100 Squats to Side Bend (50 Each Side)
  4. 10 km Running
--Complete in as few sets as possible



Day 384

  1. 10 Push-ups w/105#
  2. 10 Sit-ups w/105#
  3. 10 Squats w/105#
  4. 1000 Meter Run w/45# Vest
--5 Rounds, then
  1. 5 Push-ups w/105#
  2. 5 Sit-ups w/105#
  3. 5 Squats w/105#
  4. 500 Meter Run w/45# Vest
--10 Rounds



Day 385

Same as Day 336 on Week 48.
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