One-Punch Man Training Program- Week 52

Week 51 is here!

Day 358

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

--Complete in as few sets as possible

Day 359

1. 100 YTW Push-ups
2. 100 Sit-ups w/3 Punches at Top
3. 100 Squats to Side Kick (50 on each side)
4. 10 km Running

--Complete in as few sets as possible

Day 360

1. 100 Hindu Push-ups
2. 100 Straight-Let Sit-ups
3. 100 Hindu Squats
4. 10 km Running 

--Complete in as few sets as possible

Day 361

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 5 Push-ups @ 50% 1RM (Based on old 1RM)
5. 5 Sit-ups @ 50% 1RM
6. 5 Squats @ 50% 1RM
7. 3 Push-ups @ 70% 1RM
8. 3 Sit-ups @ 70% 1RM
9. 3 Squats @ 70% 1RM
10. 2 Push-ups @ 85% 1RM
11. 2 Sit-ups @ 85% 1RM
12. 2 Squats @ 85% 1RM
13. 1 Push-up @ 90% 1RM
14. 1 Sit-up @ 90% 1RM
15. 1 Squat @ 90% 1RM
16. 1 Push-up @ 95% 1RM
17. 1 Sit-up @ 95% 1RM
18. 1 Squat @ 95% 1RM
19. 1 Push-up @ 1RM Attempt x 3 Sets (3 Minutes Rest in Between, try to go heavier every set)
20. 1 Sit-up @ 1RM Attempt x 3 Sets
21. 1 Squat @ 1RM Attempt x 3 Sets 
22. 10 Push-ups @ 50% New 1RM
23. 10 Sit-ups @ 50% New 1RM
24. 10 Squats @ 50% New 1RM
25. 65 Hand Release Push-ups 
26. 65 Sit-ups with Overhead Reach
27. 65 Squats with 3 Band Pull-aparts at Top

--Complete Final Sets in as few sets as possible, then 

1. 2 km Running at Easy Pace
2. 5 km Running, as fast as possible
3. 3 km Running at Easy Pace

Day 362

1. 100 Wide Push-ups
2. 100 Wide-Leg Sit-ups
3. 100 Sumo Squats
4. 10 km Running

--Complete in as few sets as possible

Day 363

1. 100 Diamond Push-ups
2. 100 Diamond Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Complete in as few sets as possible

Day 364

Same as Day 336 on Week 48.


This ends the first year of the One-Punch Man Training Program.  If you've gotten this far, I congratulate you. Your endurance is probably off the charts and your strength has likely increased a good deal as well.