Tuesday, May 9, 2017

One-Punch Man Training Program- Week 65

Week 64 is here!

Day 449

  1. 50 Manmakers w/45# DBs
  2. 100 Decline Sit-ups w/45# DB
  3. 100 Thrusters w/45# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 450

  1. 100 Knuckle Push-ups
  2. 100 V-Ups
  3. 100 Squats to Front Kick @ Heavy Bag (50 Front Kicks per Side)
  4. 100 Meter Sprint
  5. 100 Meter Jog
  6. 400 Meter Sprint
  7. 400 Meter Jog
  8. 9 km Running w/10# Weighted Vest
--Complete in as few sets as possible



Day 451
  1. 16 Push-ups @ 30% 1 RM
  2. 16 Sit-ups @ 30% 1 RM
  3. 16 Squats @ 30% 1 RM
  4. 16 Push-ups @ 40% 1 RM
  5. 16 Sit-ups @ 40% 1 RM
  6. 16 Squats @ 40% 1 RM
  7. 16 Push-ups @ 50% 1 RM
  8. 16 Sit-ups @ 50% 1 RM
  9. 16 Squats @ 50% 1 RM
  10. 16 Push-ups @ 60% 1 RM
  11. 16 Sit-ups @ 60% 1 RM
  12. 16 Squats @ 60% 1 RM
  13. 36 Push-ups
  14. 36 Sit-ups
  15. 36 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 452

  1. 100 Push-ups (After every 10 Push-ups, do a MAX Effort Handstand w/wall support.)
  2. 100 Sit-ups to Single Leg Glute Bridge (50 Each Side)
  3. 100 Pistol Squats Each Side
  4. 5 km Running, as fast as possible
  5. 5 km Running at Easy Pace
--Complete in as few sets as possible



Day 453

  1. 10 Rollout Push-ups to Deadlift w/185#
  2. 10 Sit-ups w/45# Plate OH
  3. 10 Sumo Squats w/185#
  4. 1000 Meter Run
--10 Rounds



Day 454

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups w/3 Punches at Top
  3. 10 Jump Squats to Pull-ups (Full hang before starting pull-up)
  4. 400 Meter Run
  5. 400 Meter Backpeddle
  6. 100 Meter Sprint
  7. 100 Meter Jog
--10 Rounds



Day 455

  1. 35 Push-ups
  2. 35 Sit-ups
  3. 35 Squats
--2 Rounds, then
  1. 30 Push-ups of Choice
  2. 30 Sit-ups of Choice
  3. 30 Squats of Choice
  4. 10 km Running at Easy Pace


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