Monday, March 28, 2016

One-Punch Man Training Program- Week 13

Week 12 is here!

Getting into some heavier work. This will help us really start to increase your maximum strength in the midst of all of the endurance work we've done so far.  Good luck!!


Day 85

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible



Day 86

  1. 10 Push-ups w/30#
  2. 10 Sit-ups w/30#
  3. 10 Squats w/30#
10 Rounds of Calisthenics, then

10 km Running at an Easy Pace



Day 87

Heavy Back Squats

  1. 10 Reps with 45# Bar
  2. Perform progressively heavier singles until you find the maximum amount of weight you can lift for 1 Rep (1RM).
  3. Complete the remainder of 100 Squats in as few sets as possible. 
Workout
  1. 10 Wide Push-ups
  2. 10 Wide-Leg Sit-ups
  3. 800 Meter Run
  4. 200 Meter Backpeddle
--10 Rounds



Day 88

Heavy Push-ups 

  1. 10 Push-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM)
  3. Complete the remainder of 100 Push-ups in as few sets as possible. 
Workout
  1. 10 Straight-Leg Sit-ups
  2. 10 Hindu Squats
  3. 400 Meter, as fast as possible
  4. 400 Meter Jog
  5. 200 Meter, as fast as possible
  6. Rest 2 Minutes
--10 Rounds


Day 89

Heavy Sit-ups

  1. 10 Sit-ups
  2. Perform progressively heavier singles using a weighted vest or a backpack until you find the maximum amount of weight you can lift for 1 Rep (1RM). You will have to anchor your feet for this. 
  3. Complete the remainder of 100 Sit-ups in as few sets as possible.
Workout
  1. 10 Diamond Push-ups
  2. 10 Jump Squats
  3. 1 km Running
--10 Rounds


Day 90

  1. 100 Hindu Push-ups
  2. 100 Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Complete in as few sets as possible. 


Day 91

Same as Day 7 on Week 1.

Monday, March 21, 2016

One-Punch Man Training Program- Week 12

Week 11 is here!

With the advent of week 12, we've hit almost three months of solid work. We're going to start building toward some more difficult movements in order to develop your strength even more.

Day 78

  1. 10 Walk-Out Push-ups (Bend down, walk hands out to push-up position, perform movement, walk hands back in, stand up. Repeat.)
  2. 10 Sit-ups
  3. 10 Broad Jump Squats (Squat, jump as far forward as possible as you come out of the squat, land, stand-up. Repeat.)
--10 Rounds Calisthenics, then

10 km Running as fast as possible 


Day 79

  1. 10 One-Arm Push-up Progressions* (See Notes)
  2. 10 Decline Sit-ups
  3. 10 Pistols (One-Legged Squat) to a Box (Half Squat)/Side
--10 Rounds Calisthenics, then

10 km Running at Easy Pace


Day 80

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

<<HERO EVENT- Find a lost bag, filled with dangerous items from a government facility by crawling, swimming, and moving objects.
  1. 100 Meter Army Crawl
  2. 100 Meter Swim (if no pool, bear crawl instead)
  3. 10 Deadlifts @ 185#
--20 Minute AMRAP>>


Day 81

  1. 100 Dive Bomber Push-ups (Like Hindu Push-up, but you trace the same path back that you went down.)
  2. 100 Sit-ups w/Twist
  3. 100 Overhead Squats w/Dowel
  4. 10 km Running
--Complete in as few sets as possible


Day 82

  1. 5 Push-ups w/30#
  2. 5 Sit-ups w/30#
  3. 5 Sit-ups w/30#
--20 Rounds of Calisthenics, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 800 Meter Run
  4. Rest 1 Minute
--10 Rounds 


Day 83

  1. 10 Diamond Push-ups w/15#
  2. 10 Sit-ups w/15#
  3. 10 Close Stance Squats w/15#
  4. 1 km Running as fast as possible
  5. Rest 2 Minutes
--10 Rounds


Day 84

Same as Day 7 on Week 1


Notes:

  • For One-Arm Push-up Progressions you will start by doing a normal push-up, followed by extending one arm out to the side about half way, still in contact with the ground. The pressing arm will still be in the same position. Perform another push-up. Then extend the non-pressing arm out until it is straight out to your side with only your fingertips in contact with the ground. Perform another push-up. Go back to the beginning. Do a normal push-up and then work your way out on the other side. This is 6 total push-ups, but only 1 rep of a one-arm push-up progression. At then end of a day using one-arm push-up progressions, you will have done 600 push-ups.  You will be very, very sore the next day, but you will have put in work to help you get to the point of doing a one-arm push-up with your feet together. NOTE-- If you have to stop before you complete 100 one-arm push-up progressions, that's fine. Just get as far as you can, but do at least 100 total reps. 
  • On the pistols, make sure you do both sides. To help balance yourself, put your arms out in front of you. At the beginning, we will only be doing half pistols, to get you used to moving in that position. Remember to squeeze your butt!!

Saturday, March 12, 2016

One-Punch Man Training Program- Week 11

Week 10 is here!

Week 11 is adding some new things that are going to be expanded on over time. Look forward to it!


Day 71

  1. Run 800 Meters
  2. 50 Push-ups
  3. Run 800 Meters 
  4. 50 Sit-ups
  5. Run 800 Meters
  6. 50 Squats
  7. Run 800 Meters
  8. 25 Push-ups w/5#
  9. Run 800 Meters
  10. 25 Sit-ups w/5#
  11. Run 800 Meters
  12. 25 Squats w/5#
  13. Run 800 Meters
  14. 10 Push-ups w/10#
  15. Run 800 Meters
  16. 10 Sit-ups w/10#
  17. Run 800 Meters
  18. 10 Squats w/10#
  19. Run 800 Meters
  20. 10 Push-ups 
  21. 10 Sit-ups
  22. 10 Squats
  23. Run 2000 Meters
  24. 5 Push-ups w/15#
  25. 5 Sit-ups w/15#
  26. 5 Squats w/15#

Day 72

  1. 10 Wide Push-ups w/5#
  2. 10 Decline Sit-ups w/5#
  3. 10 Sumo Squats w/5#
  4. 1 km Running
--10 Rounds

<<HERO EVENT- Fire has broken out in the city and surrounding forests. Carry buckets of water to put out the fire!

  1. Fill two 5-Gallon buckets w/water
  2. 100 Meter Farmer's Carry w/buckets
  3. Pour both buckets out at chest height
  4. 100 Meter Sprint Back w/buckets
--20 Minute AMRAP>>


Day 73

  1. 100 Push-ups w/Feet on Flat of Half Stability Ball
  2. 100 Sit-ups w/Butt on Round of Half Stability Ball
  3. 100 Squats w/Feet on Flat of Half Stability Ball
  4. 10 km Running
--Finish in as few sets as possible


Day 74

  1. 10 Hindu Push-ups
  2. 10 Straight-Leg Sit-ups
  3. 10 Hindu Squats
--10 Rounds of Calisthenics, then

10 km Running at Easy Pace


Day 75

  1. 10 Push-ups w/25#
  2. 10 Sit-ups w/25#
  3. 10 Squats w/25#
--10 Rounds of Calisthenics, then 

10 km Running at Easy Pace

<<MONSTER EVENT- A mad scientist has created genetically engineer creatures that have decided to sleep on cars, in the middle of the street, and on people. Move them out of the way so people can go about their daily lives!

  1. 1 Power Clean @135#
  2. Walk 25 Meters with bar in front rack position 
  3. 2 Deadlifts @185#
  4. Walk 25 Meters with Deadlift in top position
  5. 3 Wall Balls @20#
  6. Walk 25 Meters with Med Ball
  7. 50 Meter Sled Pull @225#
--20 Min AMRAP>>


Day 76

  1. 100 Diamond Push-ups
  2. 100 Wide-Leg Sit-ups
  3. 100 Overhead Squats w/Wooden Dowel
  4. 10 km Running
--Finish in as few sets as possible


Day 77

Same as Day 7 on Week 1

Sunday, March 6, 2016

One-Punch Man Training Program- Week 10

Week 9 here!

10 weeks in. 10 weeks of work. 10 weeks closer to being a superhero. This week is a little different and there won't be any hero or monster events to deal with.


Day 64

  1. 100 Ring Push-ups
  2. 100 Decline Sit-ups
  3. 100 Squats on Half Stability Ball
  4. 10 km Running
--Finish in as few sets as possible


Day 65

  1. 100 Push-ups
  2. 100 Sit-ups
  3. 100 Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 66

  1. 100 Wide Push-ups
  2. 100 Sit-ups
  3. 100 Sumo Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 67

  1. 100 Diamond Push-ups
  2. 100 Decline Sit-ups
  3. 100 Close Stance Squats
  4. 10 km Running
--Finish in as few sets as possible


Day 68

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


Day 69

  1. 5 Push-ups w/25#
  2. 5 Sit-ups w/25#
  3. 5 Squats w/25#
--20 Rounds Calisthenics, then
  1. 200 Meter Jog
  2. 200 Meter Sprint
  3. 200 Meter Jog
  4. 200 Meter Sprint
  5. 200 Meter Backpeddle
--10 Rounds


Day 70

Same as Day 7 on Week 1.

One-Punch Man Training Program- Week 96

Week 95 is here! Day 666  100 Renegade Push-ups w/25# DBs 100 Wide Leg Sit-ups w/3 Second Split Stretch at Top 100 Squats w/3 Band Pu...