Friday, February 3, 2017

One-Punch Man Training Program- Week 59

Week 58 is here!

Day 407

  1. 100 Push-ups to Shoulder Tap (50 per side) w/5# Wrist Weights
  2. 100 Sit-ups to OH Reach w/5# Wrist Weights
  3. 100 Squats w/Side Lateral Iso Hold w/5# Wrist Weights
  4. 10 km Running w/5# Wrist Weights
--Complete in as few sets as possible

<<HERO EVENT- Use your recently-acquired super speed and strength to move flood waters. (Go train at a lake or at a big pool where you won't get in trouble for taking water out!!)
  1. Dip 5 Gallon Water Buckets in Water
  2. 100 Meter Farmer's Carry w/5 Gallon Buckets of Water
  3. Pour Water Out 
  4. Sprint Back
--AMRAP in 30 Minutes>>



Day 408

  1. 10 Push-ups @ 30% 1 RM
  2. 10 Sit-ups @ 30% 1 RM
  3. 10 Squats @ 30% 1 RM
  4. 10 Push-ups @ 40% 1 RM
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 10 Push-ups @ 50% 1 RM
  8. 10 Sit-ups @ 50% 1 RM
  9. 10 Squats @ 50% 1 RM
  10. 10 Push-ups @ 60% 1 RM
  11. 10 Sit-ups @ 60% 1 RM
  12. 10 Squats @ 60% 1 RM
  13. 60 Push-ups
  14. 60 Sit-ups
  15. 60 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 409

  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 410

  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. 100 Meter Sprint
--100 Rounds



Day 411

  1. 10 Hindu Push-ups
  2. 10 Straight-Leg Sit-ups
  3. 10 Hindu Squats
  4. 10 Diamond Push-ups @ 30% Push-up 1RM
  5. 10 Diamond Sit-ups @ 30% Sit-up 1RM
  6. 10 Close Stance Squats @ 30% Squat 1RM
  7. 10 Push-ups @ 70% 1RM
  8. 10 Sit-ups @ 70% 1RM
  9. 10 Squats @ 70% 1RM
  10. 70 Push-ups @ 5% 1RM
  11. 70 Sit-ups @ 5% 1RM
  12. 70 Squats @ 5% 1RM
  13. 10 km Running
--Complete Final Sets in as few sets as possible



Day 412

  1. 100 Walkout Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Broad Jump Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible

<<MONSTER EVENT- A man has turned into a dragon after playing too many Japanese Role Playing Games. He keeps building dungeons. Knock the walls down! Fight him to test him out and then... Destroy him!
  1. 10 Full Power Punches per Side to Heavy Bag
  2. 10 Minutes of Shadowboxing
  3. 1 Full Power Punch per Side to Heavy Bag>>


Day 413

Same as Day 336 on Week 48.
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