Wednesday, June 7, 2017

One-Punch Man Training Program- Week 71

Week 70 is here!


Day 491

  1. 25 Manmakers w/55# DBs
  2. 50 Decline Sit-ups w/55# DB
  3. 50 Thrusters w/55# DBs
  4. 25 Manmakers w/50# DBs
  5. 50 Decine Sit-ups w/50# DB
  6. 50 Thrusters w/50# DBs
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 492

  1. 1 Push-up @ 30 Seconds Down, 30 Seconds Up
  2. 1 Sit-up @ 30 Seconds Up, 30 Seconds Down
  3. 1 Squat @ 30 Seconds Down, 30 Seconds Up
  4. 10 Push-ups @ 5 Seconds Down, 5 Seconds Up
  5. 10 Sit-ups @ 5 Seconds Up, 5 Seconds Down
  6. 10 Squats @ 5 Seconds Down, 5 Seconds Up
  7. 89 Push-ups
  8. 89 Sit-ups
  9. 89 Squats
  10. 10 km Running w/40# Weight Vest
--Complete Last Sets of Calisthenics in as few sets as possible



Day 493

  1. 10 Rollout Push-ups to Deadlift w/200#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/200#
  4. 1000 Meter Run
--10 Rounds



Day 494

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups to One-Leg Glute Bridge (5 Each Side)
  3. 10 High Jump Squats
  4. 400 Meter Run
  5. 200 Meter Backpeddle
  6. 100 Meter Sprint
  7. 100 Meter Jog
--10 Rounds



Day 495

  1. 20 YTW Push-ups w/10# Wrist Weights
  2. 20 Sit-ups w/25# Plate OH and 10# Wrist Weights
  3. 20 Squats w/3 Band Pull-Aparts at Top and 10# Wrist Weights
  4. 2 km Running with 10# Wrist and Ankle Weights
-5 Rounds



Day 496

  1. 10 Push-ups
  2. 10 Sit-ups 
  3. 10 Squats
  4. 10 Push-ups @ 50% 1 RM
  5. 10 Sit-ups @ 50% 1 RM
  6. 10 Squats @ 50% 1 RM
  7. 10 Push-ups @ 60% 1 RM
  8. 10 Sit-ups @ 60% 1 RM
  9. 10 Squats @ 60% 1 RM
  10. 10 Push-ups @ 70% 1 RM
  11. 10 Sit-ups @ 70% 1 RM
  12. 10 Squats @ 70% 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 497

Same as Day 455 on Week 65.
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