Monday, February 5, 2018

One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here!

This week is three challenge days and a bonus 4 easy days to finish out the training program.

Day 1093 (Test Day)

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Complete in as few sets as possible, as fast as possible. This is the day to showcase the results of your training and take the original OPM Workout and crush it into the ground!

<<HERO EVENT- A man has wished upon a genie to get all the cars... for some reason. Now, cars are raining from the sky. Move some out of the way to save people and punch others out of the sky until the storm passes!
  1. 10 Deadlifts @ 85% 1 RM
  2. 10 Tire Flips, as heavy as possible
  3. 10 Full Power Punches to Heavy Bag Each Side
--AMRAP in 30 Minutes, then

SURPRISE MONSTER EVENT- The genie is not happy with you trying to stop his wish from being fulfilled and begins to throw cars at you. Deflect them and get to the genie so that you can hit him!
  1. 10 Minutes Heavy Bag
  2. 1 Full Power Punch to Heavy Bag Each Side>>


Day 1094

  1. 25 Push-ups
  2. 25 Sit-ups 
  3. 25 Squats
  4. 10 x 1 Push-up, building to MAX for the Day
  5. 10 x 1 Sit-up, building to MAX for the Day
  6. 10 x 1 Squat, building to MAX for the Day
  7. 65 Fingertip Push-ups
  8. 65 Straight Leg Sit-ups
  9. 65 Squats to Single Leg Stiff Leg Deadlift Each Side
  10. 10 km Running w/75# Vest
--Compete in as few sets as possible

<<MONSTER EVENT-- A local science convention is interrupted by a small meteor that falls from the sky and absorbs the qualities of the inventions and experiments being showcased at the convention. Thanks to lack of any real talent at this convention, this new being now has the ability to do and create a wide variety of mildly impressive things and will now throw them at you in rapid succession while running away to prevent you from hitting it!
  1. 500 Meter Swim
  2. 40 Strikes to Heavy Bag
  3. 300 Meter Army Crawl
  4. 20 Strikes to Heavy Bag
  5. 10 Behind the Head Med Ball Tosses w/30# Ball
  6. 1 Full Power Punch to Heavy Bag Each Side>>


Day 1095

  1. 100 Rollout Push-ups to Power Clean w/185#
  2. 100 KB OH Sit-ups w/44# KB
  3. 100 Barbell Thrusters w/185#
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible

<<MONSTER EVENT-- An international soap company has produced so much soap that it has become sentient. The soap is rebelling because it does not want to be used to clean up humanity's filth any longer. Beat the Soap Monster and clean up the mess that he has left behind at your apartment!
  1. 1 Full Power Punch to Heavy Bag Each Side
  2. 10 Minutes Mopping
  3. 10 Minutes Scrubbing Floors w/Wash Rag on Hands and Knees
  4. 10 Minutes Cleaning Windows and Mirrors w/Wash Rag 
  5. Clean the rest of your living space as clean as possible
As a reward for cleaning your home and completing the OPM Training Program for all 3 years, take a nice, hot, relaxing bath and enjoy the rest of the week of easy training.>>



Day 1096

  1. 100 Wide Push-ups
  2. 100 Wide Leg Sit-up
  3. 100 Sumo Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 1097

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible


Day 1098

  1. 100 Hindu Push-ups
  2. 100 Straight Leg Sit-ups
  3. 100 Hindu Squats
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible



Day 1099

Same as Day 1064 on Week 152. As you continue your training, this day every week will remain the same. Congratulations, 100 push-ups, 100 sit-ups, 100 squats, and 10 km of running has now become your easy day!


The next post will cover what to do from here on out!

One-Punch Man Training Program- Week 156

Week 155 is here!


Day 1086

  1. 25 Push-ups
  2. 25 Sit-ups
  3. 25 Squats
  4. 10 x 1 Push-up, building to MAX for the Day
  5. 10 x 1 Sit-up, building to MAX for the Day
  6. 10 x 1 Squat, building to MAX for the Day
  7. 5 x 2 Push-ups @ 70% of MAX for the Day
  8. 5 x 2 Sit-ups @ 70% of MAX for the Day
  9. 5 x 2 Squats @ 70% of MAX for the Day
  10. 55 Fingertip Push-ups
  11. 55 Straight-Leg Sit-ups w/3 Second Hamstring Stretch at Top
  12. 55 Squats to Single Leg Stiff Leg Deadlift on Each Side
  13. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1087

  1. 100 Rollout Push-ups to Power Clean w/135#
  2. 100 Sit-ups to Gymnastic Bridge
  3. 100 Jump Squats to Deadhang Pull-up w/20# Vest
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1088

  1. 100 Planche Push-ups, then 500 Meter Bear Crawl
  2. 100 V-Ups, then 300 Meter Crab Walk
  3. 100 Broad Jump Squats, then 100 Meter Handwalk
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1089

  1. 100 Clap Push-ups
  2. 100 Wide Leg Sit-ups
  3. 100 Thai Squats
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1090

  1. 100 Fingertip Push-ups w/20# Vest
  2. 100 Sit-ups
  3. 100 Squats w/5 Calf Raises at Top w/45# Vest
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1091

  1. 25 Manmakers w/85# DBs
  2. 50 Decline Sit-ups w/85# DB
  3. 50 Thrusters w/85# DBs
--2 Rounds, then

10 km Running w/75# Vest



Day 1092

Same as Day 1064 on Week 152.

Thursday, February 1, 2018

One-Punch Man Training Program- Week 155

Week 154 is here!

Day 1079

  1. 10 Renegade Push-ups w/85# DBs
  2. 10 Sit-ups to One-Leg Glute Bridge Each Side
  3. 10 Landing Gears w/60# DBs
  4. 20 Renegade Push-ups w/80# DBs
  5. 20 Sit-ups to One-Leg Glute Bridge Each Side
  6. 20 Landing Gears w/55# DBs
  7. 30 Renegade Push-ups w/75# DBs
  8. 30 Sit-ups to One-Leg Glute Bridge Each Side
  9. 30 Landing Gears w/50# DBs
  10. 40 Renegade Push-ups w/70# DBs
  11. 40 Sit-ups to One-Leg Glute Bridge Each Side
  12. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1080

  1. 100 Push-ups, then 500 Meter Bear Crawl w/45# Vest
  2. 100 Sit-ups, then 300 Meter Crab Walk w/45# Vest
  3. 100 Squats, then 100 Meter Handwalk w/10# Wrist and Ankle Weights
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible

<<HERO EVENT- A band of hikers are stranded in a cave on a mountain pass, now inaccessible, due to a rock slide. Climb to them and save the day!
  1. Climb Total of 500 Feet on Rock Wall
  2. 1 Full Power Punch to Heavy Bag Each Side>>


Day 1081

  1. 10 One-Arm Hindu Push-ups Each Side
  2. 10 V-Ups
  3. 10 Power Cleans to Front Squat w/185#
  4. 1000 Meter Run w/75#
--10 Rounds



Day 1082

  1. 100 YTW Push-ups w/20# Wrist Weights
  2. 100 KB OH Sit-ups w/44# KB and 20# Wrist Weights
  3. 100 OH Squats w/135#
  4. 10 km Running w/75# Vest and 10# Wrist and Ankle Weights
--Complete in as few sets as possible



Day 1083
  1. 100 Fingertip Push-ups w/25# Vest
  2. 100 Sit-ups w/Twist
  3. 100 Pristoner Squats
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible


Day 1084

  1. 10 Rollout Push-ups to Deadlift
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/75# Vest
--Complete in as few sets as possible (Weights Each Round:
  1. 135#
  2. 225#
  3. 315#
  4. 365#
  5. 365#
  6. 405#
  7. 405#
  8. 405#
  9. 405#
  10. 405#)


Day 1085


Same as Day 1064 on Week 152.

One-Punch Man Training Program- Week 154

Week 153 is here!

Day 1072

  1. 25 Push-ups
  2. 25 Sit-ups
  3. 25 Squats
  4. 10 x 1 Push-up, building to MAX for the Day
  5. 10 x 1 Sit-up, building to MAX for the Day
  6. 10 x 1 Squat, building to MAX for the Day
  7. 65 Fingertip Push-ups
  8. 65 Straight Leg Sit-ups w/3 Second Stretch at Top
  9. 65 Squats to Single Leg Stiff Leg Deadlift Each Side
  10. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1073

  1. 100 Push-ups w/Hands and Feet on Med Balls and 20# Vest
  2. 100 V-Ups
  3. 100 Wall Balls w/30# Ball and 20# Vest
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1074

  1. 100 Planche Push-ups
  2. 100 Sit-ups to Gymnastic Bridge
  3. 100 Jump Squats to Deadhang Pull-up 
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1075

  1. 50 Push-ups @ 20% 1 RM
  2. 50 Sit-ups @ 20% 1 RM
  3. 50 Squats @ 20% 1 RM
  4. 5 km Running w/75# Vest
--2 Rounds



Day 1076

  1. 100 Diamond Push-ups 
  2. 100 Diamond Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1077

  1. 25 Manmakers w/85# DBs
  2. 50 Decline Sit-ups w/85# DB
  3. 50 Thrusters w/85# DBs
--2 Rounds, then
  1. 10 km Running w/75# Vest


Day 1078

Same as Day 1064 on Week 152.

One-Punch Man Training Program- Week 153

Week 152 is here!


Day 1065

  1. 5 Renegade Push-ups w/85# DBs
  2. 5 Sit-ups to One Leg Glute Bridge Each Side
  3. 5 Landing Gears w/60# DBs
  4. 15 Renegade Push-ups w/80# DBs
  5. 15 Sit-ups to One Leg Glute Bridge Each Side
  6. 15 Landing Gears w/55# DBs
  7. 20 Renegade Push-ups w/75# DBs
  8. 20 Sit-ups to One Leg Glute Bridge Each Side
  9. 20 Landing Gears w/50# DBs
  10. 25 Renegade Push-ups w/70# DBs
  11. 25 Sit-ups to One-Leg Glute Bridge Each Side
  12. 25 Landing Gears w/45# DBs
  13. 35 Renegade Push-ups w/65# DBs
  14. 35 Sit-ups to One Leg Glute Bridge Each Side
  15. 35 Landing Gears w/40# DBs
  16. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1066

  1. 100 One-Arm Push-ups Each Side w/20# Vest
  2. 100 Sprinter Sit-ups Each Side w/5# Wrist and Ankle Weights
  3. 100 Pistols Each Side w/20# Vest
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1067

  1. 100 Inchworm Push-ups
  2. 100 Sit-ups to Table Maker at Top
  3. 100 Squats to Good Morning at Top
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1068

  1. 100 Push-ups, then MAX Distance Handwalk
  2. 100 Sit-ups, then MAX Distance Handwalk
  3. 100 Squats, then MAX Distance Handwalk
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1069

  1. 100 Walkout Push-ups w/10# Wrist Weights
  2. 100 Sit-ups to 2 Flutterkicks at Bottom w/10# Ankle Weights
  3. 100 Jump Squat to Tuck Jumps w/20# Vest
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1070

  1. 10 Rollout Push-ups
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats
  4. 1000 Meter Run w/75# Vest
--10 Rounds (Weights Each Round
  1. 135#
  2. 225#
  3. 315#
  4. 365#
  5. 365#
  6. 405#
  7. 405#
  8. 405#
  9. 405#
  10. 405#>>


Day 1071

Same as Day 1064 on Week 152.

One-Punch Man Training Program- Week 152

Week 151 is here!


Day 1058

  1. 100 Push-ups w/feet on Stability Ball w/45# Vest
  2. 100 Sit-ups to Glute Bridge
  3. 100 Jump Squats to Deadhang Pull-up w/45# Vest 
  4. 10 km Running w/75# Vest
--Complete in as few sets as possible

<<MONSTER EVENT- A local man has been trying to clean up the beach from trash, but has been exposed to too many plastics and has become a mass of random plastic garbage.  Every time you hit him, more seems to poor out. Hit him and pull pieces apart!
  1. 10 Minutes Shadowboxing
  2. 10 Minutes Heavy Bag
  3. 30 Band Pull-Aparts
  4. 1 Full Power Punch Each Side to Heavy Bag>>


Day 1059

  1. 10 Push-ups @ 70% 1 RM
  2. 10 Sit-ups @ 70% 1 RM
  3. 10 Squats @ 70% 1 RM
  4. 1000 Meter Run w/75# Vest
--Complete in as few sets as possible



Day 1060

  1. 20 Push-ups @ 50% 1 RM
  2. 20 Sit-ups @ 50% 1 RM
  3. 20 Squats @ 50% 1 RM
  4. 2000 Meter Run w/75# Vest
  5. 80 Fingertip Push-ups
  6. 80 Sit-ups w/3 Punches at Top
  7. 80 Squats to Good Mornings
  8. 8 km Running w/75# Vest
--Complete in as few sets as possible



Day 1061

  1. 5 Push-ups @ 75% 1 RM
  2. 5 Sit-ups @ 75% 1 RM
  3. 5 Squats @ 75% 1 RM
  4. 95 Hindu Push-ups
  5. 95 Straight Leg Sit-ups
  6. 95 Hindu Squats
  7. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1062

  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Sideshuffle Right
  5. 100 Meter Sideshuffle 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 1063

  1. 25 Manmakers w/85# DBs
  2. 50 Decline Sit-ups w/85# DB
  3. 50 Thrusters w/85# DBs
  4. 25 Manmakers w/80# DBs
  5. 50 Decline Sit-ups w/80# DBs
  6. 50 Thrusters w/80# DBs
  7. 10 km Running w/75# Vest
--Complete in as few sets as possible



Day 1064

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running at Easy Pace


One-Punch Man Training Program- Week 157 (FINAL THREE DAYS OF TRAINING)

Week 156 is here! This week is three challenge days and a bonus 4 easy days to finish out the training program. Day 1093 (Test Day) 1...