Friday, January 12, 2018

One-Punch Man Training Program- Week 112

Week 111 is here!

Day 778
  1. 400 Meter Jog w/30# Vest
  2. 400 Meter Run w/30# Vest
  3. 100 Meter Jog w/30# Vest
  4. 100 Meter 1/2 BW Sled Pull w/30# Vest 
  5. 100 Push-ups
  6. 800 Meter Run w/30# Vest
  7. 100 Meter Jog w/30# Vest
  8. 100 Meter 1/2 BW Sled Pull w/30# Vest
  9. 100 Sit-ups
  10. 800 Meter Run w/30# Vest
  11. 100 Meter Jog w/30# Vest
  12. 100 Meter 1/2 BW Sled Pull w/30# 
  13. 100 Squats
  14. 7 km Running at Easy Pace 
--Complete in as few sets as possible 


Day 779
  1. 100 Fingertip Push-ups w/5# Vest
  2. 100 Wide Leg Sit-ups
  3. 100 OH Squats w/95# Bar
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible


Day 780
  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM
  5. 10 Sit-ups @ 40% 1 RM
  6. 10 Squats @ 40% 1 RM
  7. 5 Push-ups @ 75% 1 RM
  8. 5 Sit-ups @ 75% 1 RM
  9. 5 Squats @ 75% 1 RM
  10. 3 Push-ups @ 85% 1 RM
  11. 3 Sit-ups @ 85% 1 RM
  12. 3 Squats @ 85% 1 RM
  13. 1 Push-up @ 92.5% 1 RM
  14. 1 Sit-up @ 92.5% 1 RM
  15. 1 Squat @ 92.5% 1 RM
  16. 1 Push-up @ 1 RM
  17. 1 Sit-up @ 1 RM
  18. 1 Squat @ 1 RM
  19. 1 Push-up @ New 1 RM Attempt (Something you're fairly certain you can get, so no big jumps.)
  20. 1 Sit-up @ New 1 RM Attempt
  21. 1 Squat @ New 1 RM Attempt
  22. 10 Push-ups @ 50% of New 1 RM Attempt (Even if you failed)
  23. 10 Sit-up @ 50% of New 1 RM Attempt
  24. 10 Squats @ 50% of New 1 RM Attempt
  25. 49 Push-ups
  26. 49 Sit-ups
  27. 49 Squats
  28. 10 km Running w/60# Vest
--Complete Final Sets of Calisthenics in as few sets as possible


Day 781
  1. 10 Push-ups, then MAX Distance Handstand Walk
  2. 10 Sit-ups, then MAX Distance Handstand Walk
  3. 10 Squats, then MAX Distance Handstand Walk
  4. 1000 Meter Run, then MAX Distance Handstand Walk
--10 Rounds


Day 782
  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running w/25# Vest on Hilly Terrain
--Complete in as few sets as possible


Day 783
  1. 25 Manmakers w/75# DBs
  2. 50 Decline Sit-ups w/75# DB
  3. 50 Thrusters w/75# DBs
  4. 25 Manmakers w/70# DBs
  5. 50 Decline Sit-ups w/70# DB
  6. 50 Thrusters w/70# DBs
  7. 10 km Running w/25# Vest
--Complete in as few sets as possible


Day 784

Same as Day 777 on Week 111.
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