Friday, January 12, 2018

One-Punch Man Training Program- Week 113

Week 112 is here!

Day 785 

  1. 100 Renegade Push-ups w/35# DBs
  2. 100 Sit-ups to One-Leg Glute Bridge Each Side
  3. 100 Landing Gears w/20# DBs
  4. 10 km Running w/60# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- Super Strong Ant Warriors have surfaced. Eliminate them and their Queen!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 20 Full Power Punches to Heavy Bag Each Side>>



Day 786

  1. 50 YTW Push-ups w/20# Wrist Weights
  2. 50 Sit-ups w/Twist w/20# Wrist Weights
  3. 50 Squats to 5 Jump Rope Single Unders (Squat while holding each end of the jump rope in your hands. At the top of the squat, perform 5 jumps using the jump rope and then return to the top of the squat position) w/20# Wrist Weights
  4. 5 km Running w/25# Vest and 20# Wrist Weights
--2 Rounds



Day 787

  1. 10 Push-ups @ 75% 1 RM of New 1 RM from last week
  2. 10 Sit-ups @ 75% 1 RM
  3. 10 Squats @ 75% 1 RM
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 788

  1. 100 Push-ups to 2 Mountain Climbers Each Side at Top w/5# Ankle Weights
  2. 100 Sit-ups to 2 Flutterkicks Each Side at Bottom w/5# Ankle Weights
  3. 100 Squats to 2 Side Leg Raises Each Side at Top w/5# Ankle Weights
  4. 10 km Running w/25# Vest and 5# Ankle Weights
--Complete in as few sets as possible



Day 789

  1. 100 Knuckle Push-ups to Shoulder Tap (50 Each Side)
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Band Pull Aparts at Top
  4. 10 km Running w/25# Vest 
--Complete in as few sets as possible



Day 790

  1. 10 Rollout Push-ups to Deadlift w/295#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/295#
  4. 1000 Meter Run w/30# Vest
--10 Rounds



Day 791

Same as Day 777 on Week 111.
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One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here! This week is three challenge days and a bonus 4 easy days to finish out the training program. Day 1093 (Test Day) 1...