Friday, January 26, 2018

One-Punch Man Training Program- Week 139

Week 138 is here!


Day 967
  1. 10 Renegade Push-ups w/70# DBs
  2. 10 Sit-ups to One-Leg Glute Bridge Each Side
  3. 10 Landing Gears w/45# DBs
  4. 40 Renegade Push-ups w/65# DBs
  5. 40 Sit-ups to One-Leg Glute Bridge Each Side
  6. 40 Landing Gears w/40# DBs
  7. 50 Renegade Push-ups w/60# DBs
  8. 50 Sit-ups to One-Leg Glute Bridge Each Side
  9. 50 Landing Gears w/35#
  10. 10 km Running w/55# Vest

--Complete in as few sets as possible


Day 968
  1. 1500 Meter Run w/60# Vest
  2. 30 Push-ups
  3. 30 Sit-ups
  4. 30 Squats
  5. 1500 Meter Run w/55# Vest
  6. 30 Push-ups
  7. 30 Sit-ups
  8. 30 Squats
  9. 1500 Meter Run w/50# Vest
  10. 30 Push-ups
  11. 30 Sit-ups 
  12. 30 Squats
  13. 1500 Meter Run w/45# Vest
  14. 10 Push-ups
  15. 10 Sit-ups
  16. 10 Squats
  17. 4 km Running w/60# Vest
--Complete in as few sets as possible



Day 969
  1. 20 Push-ups @ 67.5% 1 RM
  2. 20 Sit-ups @ 67.5% 1 RM
  3. 20 Squats @ 67.5% 1 RM
  4. 2 km Running w/55# Vest
--5 Rounds


Day 970

  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle 
  4. 100 Meter Side Shuffle Left
  5. 100 Meter Side Shuffle Right
  6. 400 Meter Jog
  7. 100 Meter Sprint
  8. 10 One-Arm Push-ups Each Side
  9. 10 Sprinter Sit-ups Each Side
  10. 10 Pistols Each Side
--10 Rounds


Day 971
  1. 100 Knuckle Push-ups w/25# Vest
  2. 100 V-Ups
  3. 100 Squats to Good Morning w/25# Vest
  4. 10 km Running w/55# Vest
--Complete in as few sets as possible


Day 972
  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats 
  4. 1000 Meter Run w/55# Vest
--10 Rounds (Weights Each Round
  1. 135#
  2. 185#
  3. 225#
  4. 275#
  5. 315#
  6. 335#
  7. 365#
  8. 375#
  9. 385#
  10. 395#)

Day 973
  1. 87 Push-ups
  2. 87 Sit-ups
  3. 87 Squats
  4. 13 Push-ups
  5. 13 Sit-ups
  6. 13 Squats
  7. 10 km Running at Easy Pace
--Complete in as few sets as possible


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