Thursday, January 11, 2018

One-Punch Man Training Program- Week 111

Week 110 is here!

Day 771

  1. 75 Renegade Push-ups w/35# DBs
  2. 75 Sit-ups to One-Leg Glute Bridge Each Side
  3. 75 Landing Gears w/20# DBs
  4. 7500 Meter Run w/25# Vest
  5. 25 Renegade Push-ups w/35# DBs
  6. 25 Sit-ups to One-Leg Glute Bridge Each Side
  7. 25 Landing Gears w/20# DBs
  8. 2500 Meter Run w/25# Vest
--Complete in as few sets as possible

<<HERO EVENT-- An old man needs help on his farm. He will pay you!
  1. 100 Meter Sled Pull w/135# (Plow)
  2. 100 Downward Ax Swings
  3. 100 Side Ax Swings Each Side
  4. 100 Meter Wheelbarrow Push w/135#
--AMRAP in 30 Minutes>>



Day 772
  1. 100 Push-ups, then 100 Meter Bear Crawl
  2. 100 Sit-ups, then 100 Meter Crab Walk
  3. 100 Squats, then 100 Meter Handwalk
--Complete in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Left
  5. 100 Meter Side Shuffle Right
  6. 500 Meter Run w/30# Vest
--10 Rounds


Day 773

  1. 10 Push-ups @ 70% 1 RM
  2. 10 Sit-ups @ 70% 1 RM
  3. 10 Squats @ 70% 1 RM
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 774

  1. 20 YTW Push-ups w/15# Wrist Weights
  2. 20 Plate OH Sit-ups w/25# and 15# Wrist Weights
  3. 20 Squats w/3 Band Pull-aparts and 15# Wrist Weights
  4. 2 km Running w/25# Vest and 15# Wrist and Ankle Weights
--5 Rounds



Day 775

  1. 100 Diamond Push-ups w/10# Vest
  2. 100 Diamond Sit-ups w/25# Plate OH
  3. 100 Close Stance Squats w/45# Bar
  4. 10 km Running/25# Vest
--Complete in as few sets as possible



Day 776

  1. 10 Rollout Push-ups to Deadlift w/290#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/290#
  4. 1000 Meters of Running w/25# Vest
--10 Rounds



Day 777

  1. 50 Push-ups
  2. 50 Sit-ups
  3. 50 Squats
--2 Rounds, then

10 km Running at Easy Pace
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