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