Thursday, January 12, 2017

One-Punch Man Training Program- Week 57

Week 56 is here!

Day 393

  1. 10 Hand Release Push-ups w/5# Wrist Weights
  2. 10 Straight Leg Sit-ups w/2 Second Hamstring Stretch at Top
  3. 10 Wall Balls w/20# Med Ball
  4. 1000 Meter Run 
--10 Rounds

<<HERO EVENT- A Tornado has come through a small town. Help clean up the debris!
  1. 5 Deadlifts @ 75% 1 RM
  2. 100 Meter Farmer's Carry w/50# per hand
--30 Minute AMRAP>>



Day 394

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups w/3 Punches at Top
  3. 10 Squats to Side Kick (50 Kicks per Side)
  4. 200 Meter Backpeddle
  5. 800 Meter Run
--10 Rounds



Day 395

  1. 5 Push-ups w/110#
  2. 5 Sit-ups w/110#
  3. 5 Squats w/110#
  4. 500 Meter Run w/50# Vest
--20 Rounds



Day 396

  1. 100 YTW Push-ups w/5# Wrist Weights
  2. 100 Sit-ups w/Overhead Reach w/5# Wrist Weights
  3. 100 Squats w/Arms Out to Sides at Shoulder Height w/5# Wrist Weights
  4. 10 km Running w/5# Wrist Weights
--Complete in as few sets as possible



Day 397
  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. 5 km Running- Stop every 5 minutes and Shadowbox for 30 Seconds
  2. 1 km Running, as fast as possible
  3. 4 km Jogging

Day 398

  1. 100 Push-ups @ 2 Seconds Down, 2 Seconds Up
  2. 100 Sit-ups @ 2 Seconds Up, 2 Seconds Down
  3. 100 Squats @ 2 Seconds Up, 2 Seconds Down
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 399

Same as Day 336 on Week 48.
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