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/65# 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.