Sunday, January 1, 2017

One-Punch Man Training Program- Week 56

Week 55 is here!

Day 386

  1. 100 Clap Push-ups
  2. 100 V-ups
  3. 50 Back and Forth Jump Squats (Jump forward into a squat, explode up, jumping back to your starting position into a squat. 50 Forward Jump Squats, 50 Back Jump Squats)
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<HERO EVENT- A boulder is loose and about to fall on a small mountain village. Climb up and get rid of it!
  1. Climb a total of 1000 feet of Rope, Rocks, and/or Trees.
  2. 1 Full Power Punch per Side to Heavy Bag>>


Day 387

  1. 100 Shoulder Tap Push-ups (50 Per Side. Perform a push-up and, as you reach the plank position, pick up one hand and touch the opposite shoulder. Perform another push-up and touch the other side.)
  2. 100 Sit-ups to Gymnastic Bridge (Sit-up, lay back, then press yourself into a gymnastic bridge position.)
  3. 100 Squats to Side Leg Raise (50 Per Side)
  4. 10 km Running 
--Complete in as few sets as possible



Day 388
  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. 400 Meter Jog
  2. 400 Meter Sprint
  3. 100 Meter Side Shuffle Left
  4. 100 Meter Side Shuffle Right
--10 Rounds

Day 389

  1. 100 Knuckle Push-ups
  2. 100 Straight Leg Sit-ups to 2 Second Hamstring Stretch (Lean forward at the top of the sit-up and lean forward with a straight back, stretching your hamstrings for 2 seconds)
  3. 100 Squats w/3 Punches at the Top
  4. 10 km Running, Full Sprint Every 5 Minutes
--Complete in as few sets as possible



Day 390

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



Day 391

  1. 10 Renegade Push-ups w/30#
  2. 10 Decline Sit-ups w/30#
  3. 10 DB Thrusters w/30# per side
  4. 1000 Meter Run
--10 Rounds



Day 392

Same as Day 363 on Week 48.
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