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.
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One-Punch Man Training Program- Week 94

Week 93 is here! Day 652 10 Push-ups, then Max Distance Handstand Walk 10 Sit-ups, then Max Distance Crab Walk 10 Broad Jump Squats ...