One-Punch Man Training- Week 21

Week 20 is here!

Day 141

1. 5 One-Arm Push-ups or Progressions per side
2. 5 Steep Decline Sit-ups
3. 5 Pistols or Pistols to a Box per side

--20 Rounds Calisthenics, then

10 km Running at an Easy Pace

<<HERO EVENT- A local loser has no friends and you've decided to help him out by doing fun things with him all day!

1. Rock climb or climb trees for an hour
2. Go Bowling for an hour
3. Play a random sport with a group of people for an hour
4. Stretch well after spending three hours doing physical activity after your normal training>>

Day 142

1. 100 Diamond Push-ups
2. 100 Sit-ups
3. 100 Close Stance Squats
4. 10 km Running (Try to beat your fastest 10k time)

--Complete in as few sets as possible

Day 143

1. 10 Push-ups w/50#
2. 10 Sit-ups w/50#
3. 10 Squats w/50#

--10 Rounds of Calisthenics, then

1. 100 Meter Jog
2. 100 Meter Sprint
3. 100 Meter Jog 
4. 100 Meter Backpeddle
5. 100 Meter Sprint

-20 Rounds

Day 144

1. 100 Divebomber Push-ups
2. 100 Sit-ups
3. 100 Squats
4. 10 km Running

--Complete in as few sets as possible

Day 145

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 20 Push-ups @ Plus 5# from Previous Week
5. 20 Sit-ups @ Plus 5# from Previous Week
6. 20 Sit-ups @ Plus 5# from Previous Week
7. 10 Push-ups @ Plus 5# from Previous Week
8. 10 Sit-ups @ Plus 5# from Previous Week
9. 10 Squats @ Plus 5# from Previous Week
10. 5 Push-ups @ Plus 5# from Previous Week
11. 5 Sit-ups @ Plus 5# from Previous Week
12. 5 Squats @ Plus 5# from Previous Week
13. 55 Push-ups
14. 55 Sit-ups
15. 55 Squats

--Complete final sets of calisthenics in as few sets as possible, then

10 km Run at an Easy Pace

Day 146

1. 10 Clap Push-ups
2. 10 Sit-ups w/Twist
3. 10 Jump Squats
4. 1000 Meter Run

--10 Rounds

Day 147

Same as Day 119 from Week 17.