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.