Sunday, July 2, 2017

One-Punch Man Training Program- Week 78

Week 77 is here!

Day 540
  1. 10 Push-ups
  2. 10 Sit-ups
  3. 10 Squats
  4. 10 Push-ups @ 57.5% 1 RM
  5. 10 Sit-ups @ 57.5% 1 RM
  6. 10 Squats @ 57.5% 1 RM
  7. 10 Push-ups @ 67.5 1 RM
  8. 10 Sit-ups @ 67.5% 1 RM
  9. 10 Squats @ 67.5% 1 RM
  10. 10 Push-ups @ 77.5% 1 RM
  11. 10 Sit-ups @ 77.5% 1 RM
  12. 10 Squats @ 77.5% 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 541
  1. 1 Push-up
  2. 1 Sit-up
  3. 1 Squat
  4. 100 Meter Sled Sprint w/45#
--100 Rounds


Day 542
  1. 50 Manmakers w/60# DBs
  2. 100 Decline Sit-ups w/60# DB
  3. 100 Thrusters w/60# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible


Day 543
  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 544
  1. 1000 Meter Run
  2. 50 Fingertip Push-ups
  3. 1000 Meter Run
  4. 50 Knuckle Push-ups
  5. 1000 Meter Run
  6. 100 Sit-ups w/3 Punches at Top
  7. 1000 Meter Run
  8. 100 Squats to 1 Front Kick, 1 Side Kick, 1 Back Kick @ Heavy Bag (50 Each Kick Total per Leg)
  9. 6 km Running w/20# Vest
--Complete in as few sets as possible


Day 545

  1. 10 Rollout Push-ups to Deadlift w/215#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/215#
  4. 1000 Meter Run
--10 Rounds


Day 546

Same as Day 455 on Week 65.
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