Friday, January 12, 2018

One-Punch Man Training Program- Week 114

Week 113 is here!

Day 792

  1. 10 Rollout Push-ups to Power Clean w/95#
  2. 10 KB OH Sit-ups w/35# 
  3. 10 Front Squats w/95#
  4. 1000 Meter Run w/25# Vest
--10 Rounds



Day 793

  1. 50 Fingertip Push-ups w/10# Vest
  2. 50 Sit-ups to Table Maker
  3. 50 Squats to Good Morning
  4. 5 km Running w/25# Vest
--2 Rounds



Day 794

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM (Still based off new 1 RM from 2 weeks ago)
  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
  20. 1 Sit-up @ New 1 RM Attempt
  21. 1 Squat @ New 1 RM Attempt
  22. 1 Push-up @ New 1 RM Attempt (Slightly more than last attempt, or re-attempt if failed.)
  23. 1 Sit-up @ New 1 RM Attempt
  24. 1 Squat @ New 1 RM Attempt
  25. 10 Push-ups @ 50% New 1 RM Attempt
  26. 10 Sit-ups @ 50% New 1 RM Attempt
  27. 10 Squats @ 50% New 1 RM Attempt
  28. 48 Push-ups
  29. 48 Sit-ups
  30. 48 Squats
  31. 10 km Running w/25# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 795

  1. 100 YTW Push-ups w/15# Wrist Weights
  2. 100 V-Ups
  3. 100 Close Stance Goblet Squats w/35# KB
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible


Day 796

  1. 100 T-Push-ups (50 Each Side) w/10# Wrist Weights
  2. 100 Sit-ups to Glute Bridge
  3. 100 Jump Squats
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 797

  1. 25 Manmakers w/75# DBs
  2. 50 Decline Sit-ups w/75# DB
  3. 50 Thrusters w/75# DBs
  4. 15 Manmakers w/75# DBs
  5. 30 Decline Sit-ups w/75# DB
  6. 30 Thrusters w/75# DBs
  7. 10 Manmakers w/75# DBs
  8. 20 Decline Sit-ups w/75# DB
  9. 20 Thrusters w/75# DBs
  10. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 798

Same as Day 777 on Week 111.
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