One-Punch Man Training Program- Week 145

Week 144 is here!


Day 1009

1. 10 Renegade Push-ups w/80# DBs
2. 10 Sit-ups to One Leg Glute Bridge
3. 10 Landing Gears w/55# DBs 
4. 10 Renegade Push-ups w/75# DBs
5. 10 Sit-ups to One Leg Glute Bridge
6. 10 Landing Gears w/50# DBs
7. 10 Renegade Push-ups w/70# DBs
8. 10 Sit-ups to One-Leg Glute Bridge
9. 10 Landing Gears w/45# DBs
10. 30 Renegade Push-ups w/65# DBs
11. 30 Sit-ups to One Leg Glute Bridge
12. 30 Landing Gears w/40# DBs
13. 40 Renegade Push-ups with 60# DBs
14. 40 Sit-ups to One Leg Glute Bridge
15. 40 Landing Gears w/35# DBs
16. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1010

1. 100 Wide Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running w/65# Vest

--Complete in as few sets as possible

Day 1011

1. 25 Push-ups
2. 25 Sit-ups
3. 25 Squats
4. 10 x 1 Push-up, building to MAX for Day
5. 10 x 1 Sit-up, building to MAX for Day
6. 10 x 1 Squat, building to MAX for Day
7. 5 Push-ups @ 70% of MAX for Day
8. 5 Sit-ups @ 70% of MAX for Day
9. 5 Squats @ 70% of Max for Day
10. 60 T-Push-ups (30 Each Side)
11. 60 Sit-ups
12. 60 Squats to One-Leg Stiff-Leg DL Each Side at Top
13. 10 km Running w/65# Vest

<<MONSTER EVENT-- A woman has taken selfies of herself every other minute for the last 6 weeks straight. She has transformed into the monster known as Bright Shining Selfie. She is too bright to look at, so you'll have to fight her blindfolded!  (Clear out a large area so that no one and nothing is around you for this workout!!)

1. 10 Minutes Blind Shadowboxing
2. 1 Full Power Punch to Heavy Bag Each Side (Not blindfolded)>>

Day 1012

1. 100 Push-ups to 2 Mountain Climbers Each Side at Top w/10# Ankle Weights
2. 100 Sit-ups to 2 Flutter Kicks Each Side at Top w/10# Ankle Weights
3. 100 Squats to 3 Band Pull-Aparts at Top w/10# Wrist Weights 
4. 10 km Running w/60# Vest and 10# Wrist and Ankle Weights

--Complete in as few sets as possible

Day 1013

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. 100 Meter Jog
7. 400 Meter Run, as fast as possible
8. 10 One-Arm Push-ups Each Side
9. 10 Sprinter Sit-ups Each Side
10. 10 Pistols Each Side

--10 Rounds

Day 1014

1. 10 Rollout Push-ups to Deadlift
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats
4. 1000 Meter Run w/65#

--10 Rounds (Weights Each Round:

1. 135#
2. 185#
3. 225#
4. 275#
5. 315#
6. 335#
7. 365#
8. 405#
9. 405#
10. 405#)

Day 1015

1. 93 Push-ups
2. 93 Sit-ups
3. 93 Squats
4. 7 Push-ups
5. 7 Sit-ups
6. 7 Squats
7. 10 km Running at Easy Pace

--Complete in as few sets as possible