Sunday, April 30, 2017

One-Punch Man Training Program- Week 64

Week 63 is here!

Day 442

  1. 100 Diamond Push-ups w/20# Weight Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Bar
  4. 10 km Running w/20# Weight Vest
--Complete in as few sets as possible

<<HERO EVENT...?- There is a sale in a nearby town, but the highest discount is only given to the person who can do the most pull-ups in 30 minutes!!! Get that discount!
  • Perform as many pull-ups as possible in 30 minutes, using any grip!>>


Day 443
  1. 15 Push-ups @ 30% 1 RM
  2. 15 Sit-ups @ 30% 1 RM
  3. 15 Squats @ 30% 1 RM
  4. 15 Push-ups @ 40% 1 RM
  5. 15 Sit-ups @ 40% 1 RM
  6. 15 Squats @ 40% 1 RM
  7. 15 Push-ups @ 50% 1 RM
  8. 15 Sit-ups @ 50% 1 RM
  9. 15 Squats @ 50% 1 RM
  10. 15 Push-ups @ 60% 1 RM
  11. 15 Sit-ups @ 60% 1 RM
  12. 15 Squats @ 60% 1 RM
  13. 40 Push-ups
  14. 40 Sit-ups
  15. 40 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 444

  1. 100 Walkout Push-ups
  2. 100 Sit-ups to Glute Bridge
  3. 100 Squats to Alternating Forward Lunge (50 Lunges per Side)
  4. 10 km Running
--Complete in as few sets as possible



Day 445

  1. 10 Rollout Push-ups to Deadlift w/135# Bar (Hinge at the hips into deadlift position, place hands on bar, roll out to push-up position. Perform push-up. Roll back into deadlift p1osition. Pick up bar. Return bar to ground. This is 1 Rep.)
  2. 10 Decline Sit-ups (at least 45 degrees)
  3. 10 Barbell Thrusters w/95#
  4. 1000 Meter Run
--10 Rounds



Day 446

  1. 100 Wide Push-ups w/20# Vest
  2. 100 Wide Leg Sit-ups w/25# Plate OH
  3. 100 Sumo Squats w/45# Bar
  4. 10 km Running on Hilly Terrain w/20# Vest
--Complete in as few sets as possible



Day 447

  1. 100 One-Arm Push-ups per Side
  2. 100 Straight Leg Sit-ups
  3. 100 Pistols per Side
  4. 10 x 100 Meter Sprints (1 Min Rest in Between Sets)
  5. 1000 Meter Jog
  6. 8 km Running
--Complete in as few sets as possible



Day 448

Same as Day 363 on Week 48.

Tuesday, April 18, 2017

One-Punch Man Training Program- Week 63

Week 62 is here!

Day 435

  1. 100 YTW Push-ups w/5# Wrist Weights w/2 sec Hold per position
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Band Pull-Aparts at Top
  4. 10 km Running w/25# Weight Vest
--Complete in as few sets as possible



Day 436
  1. 14 Push-ups @ 30% 1 RM
  2. 14 Sit-ups @ 30% 1 RM
  3. 14 Squats @ 30% 1 RM
  4. 14 Push-ups @ 40% 1 RM
  5. 14 Sit-ups @ 40% 1 RM
  6. 14 Squats @ 40% 1 RM
  7. 14 Push-ups @ 50% 1 RM
  8. 14 Sit-ups @ 50% 1 RM
  9. 14 Squats @ 50% 1 RM
  10. 14 Push-ups @ 60% 1 RM
  11. 14 Sit-ups @ 60% 1 RM
  12. 14 Squats @ 60% 1 RM
  13. 44 Push-ups
  14. 44 Sit-ups
  15. 44 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 437

  1. 25 Fingertip Push-ups
  2. 25 Sit-ups to Gymnastic Bridge
  3. 25 Overhead Squats w/65# Bar
  4. 2500 Meter Run
--4 Rounds



Day 438

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



Day 439

  1. 100 Wide Push-ups w/25# 
  2. 100 Wide Leg Sit-ups w/50# 
  3. 100 Sumo Squats w/100#
--Complete in as few sets as possible, then
  1. 1000 Meter Jog
  2. 1000 Meter Run w/Tire or Sled (About 20-30#)
--5 Rounds



Day 440

  1. 100 Push-ups to Superman w/5# Wrist and Ankle Weights
  2. 100 V-Ups w/5# Wrist and Ankle Weights
  3. 100 Squats to Side Leg Raise w/5# Wrist and Ankle Weights
  4. 10 km Running with 5# Wrist and Ankle Weights

Day 441

Same as Day 336 on Week 48.

Saturday, April 15, 2017

One-Punch Man Training Program- Week 62

Week 61 is here!

Day 428

  1. 100 T-Push-ups (50 per side) w/5# Wrist Weights
  2. 100 Sit-ups w/45# Overhead
  3. 100 Power Cleans to Front Squats w/65#
  4. 10 km Running w/20# Weighted Vest
--Complete in as few sets as possible



Day 429
  1. 100 One-Arm Push-ups Each Side
  2. 100 V-Ups
  3. 100 Pistols Each Side
  4. 10 km Running w/20# Weighted Vest
--Complete in as few sets as possible


Day 430

  1. 2500 Meter Run
  2. 25 Push-ups @ 20% 1RM
  3. 25 Sit-ups @ 20% 1RM
  4. 25 Squats @ 20% 1RM
--4 Rounds



Day 431

  1. 100 Hindu Push-ups (3 Second Hold at Start and End Position)
  2. 100 Wide Leg Sit-ups
  3. 100 Sumo Squats w/95#
  4. 10 km Running
--Complete in as few sets as possible


Day 432

  1. 50 Manmakers w/40# DBs
  2. 100 Decline Sit-ups w/40# DB
  3. 100 Thrusters w/40# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible


Day 433

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible

<<HERO EVENT- You witness a high-speed train fall off a cliff. You hook the last car of the train's hinge in your foot and begin to climb up the length of the special continuous railway.
  1. 10 Pull-ups
  2. 30 Ft Rope Climb (No feet)
--5 Rounds>>


Day 434

Same as Day 336 on Week 48.

Wednesday, April 12, 2017

One-Punch Man Training Program- Week 61

Week 60 is here!

Day 421

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups to One Leg Glute Raise (50 per side)
  3. 100 High Jump Squats
  4. 10 km Running
--Complete in as few sets as possible



Day 422
  1. 13 Push-ups @ 30% 1 RM
  2. 13 Sit-ups @ 30% 1 RM
  3. 13 Squats @ 30% 1 RM
  4. 13 Push-ups @ 40% 1 RM
  5. 13 Sit-ups @ 40% 1 RM
  6. 13 Squats @ 40% 1 RM
  7. 13 Push-ups @ 50% 1 RM
  8. 13 Sit-ups @ 50% 1 RM
  9. 13 Squats @ 50% 1 RM
  10. 13 Push-ups @ 60% 1 RM
  11. 13 Sit-ups @ 60% 1 RM
  12. 13 Squats @ 60% 1 RM
  13. 48 Push-ups
  14. 48 Sit-ups
  15. 48 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few Sets as Possible


Day 423

  1. 10 Renegade Push-ups w/50# DBs
  2. 10 Hanging Sit-ups
  3. 10 Overhead Squats w/95# Bar
  4. 30 Renegade Push-ups w/30# DBs
  5. 30 Decline Sit-ups (45 Degrees)
  6. 30 Overhead Squats w/65# Bar
  7. 60 Renegade Push-ups w/10# DBs
  8. 60 Sit-ups w/10#
  9. 60 Overhead Squats w/45# Bar
  10. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 424

  1. 1000 Meter Jog
  2. 20 Push-ups
  3. 20 Sit-ups
  4. 20 Squats
  5. 400 Meter Sprint
  6. 15 Push-ups
  7. 15 Sit-ups
  8. 15 Squats
  9. 800 Meter Run
  10. 10 Push-ups
  11. 10 Sit-ups
  12. 10 Squats
  13. 1600 Meter Run
  14. 10 Push-ups
  15. 10 Sit-ups 
  16. 10 Squats
  17. 800 Meter Run
  18. 15 Push-ups
  19. 15 Sit-ups
  20. 15 Squats
  21. 400 Meter Sprint
  22. 20 Push-ups 
  23. 20 Sit-ups
  24. 20 Squats
  25. 1000 Meter Jog
  26. 10 One-Arm Push-ups Each Side
  27. 10 Sprinter Sit-ups Each Side
  28. 10 Pistol Squats Each Side
  29. 4km Running, as fast as possible


Day 425

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

<<MONSTER EVENT- A Star Monster is flying around and blowing up lights and other things on the street. He's mad because of light pollution, but that shouldn't stop you from busting his bulb! Throw and punch things at him, leap, and, when you catch him, strike!!
  1. 50# Slam Ball Overhead Toss
  2. 5 Punches to Heavy Bag per Side
  3. Jump as high as you can!
--AMRAP in 20 minute, then
  1. 1 Full Power Punch to Heavy Bag per Side>>


Day 426
(While wearing a 20# Weighted Vest)

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



Day 427

Same as Day 336 on Week 48.

First Steps | Origin Story | Episode 1

It's like an anime montage, but slowed down!  Watch as John Duffy becomes the hero he was always meant to be, while saving his own life ...