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.