Friday, January 12, 2018

One-Punch Man Training Program- Week 116

Week 115 is here!

Day 806

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Jump Squats to Dead Hang Pull-up
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 807

  1. 100 Fingertip Push-ups w/10# Vest
  2. 100 Straight Leg Sit-ups
  3. 100 Squats to Good Mornings
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 808

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 40% 1 RM (Still based on 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 (Attempt 2)
  23. 1 Sit-up @ New 1 RM Attempt 
  24. 1 Squat @ New 1 RM Attempt
  25. 1 Push-up @ New 1 RM Attempt (Attempt 3)
  26. 1 Sit-up @ New 1 RM Attempt
  27. 1 Squat @ New 1 RM Attempt
  28. 10 Push-ups @ 50% of New 1 RM Attempt
  29. 10 Sit-ups @ 50% of New 1 RM Attempt
  30. 10 Squats @ 50% of New 1 RM Attempt
  31. 47 Push-ups
  32. 47 Sit-ups
  33. 47 Squats
  34. 10 km Running w/25# Vest
--Complete Final Sets of Calisthenics in as few sets as possible



Day 809

  1. 100 Push-ups @ 3 Seconds Down, 2 Seconds Up
  2. 100 Sit-ups @ 2 Seconds Up, 3 Seconds Down
  3. 100 Squats @ 3 Seconds Down, 2 Seconds Up
  4. 10 km Running w/30# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- A ghost is possessing people! Lightly beat them up to get the ghost to leave and see if you can take him down!
  1. 3 Minutes Heavy Bag
  2. 3 Minutes Shadowboxing
--5 Rounds, then
 
10 Full Power Punches to Heavy Bag Each Side>>



Day 810

  1. 100 Diamond Push-ups w/15# Vest
  2. 100 Diamond Sit-up w/35# KB OH
  3. 100 Close Stance Squats w/65#
  4. 10 km Running w/25# Vest
--Complete in as few sets as possible



Day 811

  1. 25 Manmakers w/75# DBs
  2. 50 Decline Sit-ups w/75# DB
  3. 50 Thrusters w/75# DBs
--2 Rounds, then

10 km Running w/25# Vest



Day 812

Same as Day 777 on Week 111.
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