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!
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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...