Thursday, May 18, 2017

One-Punch man Training Program- Week 70

Week 69 is here!

Day 484

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

<<MONSTER EVENT- Giant spiders are everywhere!!! Clear out the webs and blast them into oblivion!
  1. 100 Band Pull-Aparts
  2. 3 Minutes Battle Ropes
--5 Rounds, then
  1. 50 Full Power Punches to Heavy Bag Each Side>>


Day 485

  1. 100 Knuckle Push-ups
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats to Side Kick (50 Each Side)
  4. 10 km Running, Shadowbox 15 Seconds Every 1000 Meters
--Complete in as few sets as possible



Day 486

  1. 100 Diamond Push-ups
  2. 100 Diamond Sit-ups
  3. 100 Closes Stance Squats
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 487

  1. 20 Push-ups
  2. 20 Sit-ups
  3. 20 Squats
  4. 10 Push-ups @ 30% 1 RM
  5. 10 Sit-ups @ 30% 1 RM
  6. 10 Squats @ 30% 1 RM
  7. 5 Push-ups @ 50% 1 RM
  8. 5 Sit-ups @ 50% 1 RM
  9. 5 Squats @ 50% 1 RM
  10. 4 Push-ups @ 60% 1 RM
  11. 4 Sit-ups @ 60% 1 RM
  12. 4 Squats @ 60% 1 RM
  13. 3 Push-ups @ 70% 1 RM
  14. 3 Sit-ups @ 70% 1 RM
  15. 3 Squats @ 70% 1 RM
  16. 2 Push-ups @ 80% 1 RM
  17. 2 Sit-ups @ 80% 1 RM
  18. 2 Squats @ 80% 1 RM
  19. 1 Push-up @ 90% 1 RM
  20. 1 Sit-up @ 90% 1 RM
  21. 1 Squat @ 90% 1 RM
  22. 1 Push-up @ 95% 1 RM
  23. 1 Sit-up @ 95% 1 RM
  24. 1 Squat @ 95% 1 RM
  25. Push-up- New 1 RM Attempt
  26. Sit-up- New 1 RM Attempt
  27. Squat- New 1 RM Attempt
  28. Push-up- New 1 RM Attempt
  29. Sit-up- New 1 RM Attempt
  30. Squat- New 1 RM Attempt
  31. Push-up- New 1 RM Attempt
  32. Sit-up- New 1 RM Attempt
  33. Squat- New 1 RM Attempt
  34. 52 Push-ups
  35. 52 Sit-ups
  36. 52 Squats
  37. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible



Day 488

  1. 100 Renegade Push-ups w/30# DBs
  2. 100 Weighted Sit-ups w/30# DB
  3. 100 Barbell Thrusters w/65#
  4. 10 km Running
--Complete in as few sets as possible



Day 489

  1. 25 Fingertip Push-ups
  2. 25 Sit-ups to Gymnastic Bridge
  3. 25 Jump Squats
  4. 2500 Meter Run
--4 Rounds



Day 490

Same as Day 455 on Week 65.

One-Punch Man Training Program- Week 69

Week 68 is here!

Day 477

  1. 50 Manmakers w/50# DBs
  2. 100 Decline Sit-ups w/50# DB
  3. 100 Thrusters w/50# DBs
  4. 10 km Running at Easy Pace
--Complete in as few sets as possible 



Day 478

  1. 10 YTW Push-ups w/10# Wrist Weights
  2. 10 Sit-ups w/25# Plate OH and 10# Wrist Weights
  3. 10 Squats w/3 Band Pull-Aparts at Top with 10# Wrist Weights
  4. 1000 Meter Run w/10# Wrist and Ankle Weights
--10 Rounds



Day 479

  1. 100 Push-ups w/2 Mountain Climbers at Top
  2. 100 Straight Leg Sit-ups
  3. 100 Squats w/2 Calf Raises at Top
  4. 10 km Running 
--Complete in as few sets as possible



Day 480
  1. 20 Push-ups @ 30% 1 RM
  2. 20 Sit-ups @ 30% 1 RM
  3. 20 Squats @ 30% 1 RM
  4. 20 Push-ups @ 40% 1 RM
  5. 20 Sit-ups @ 40% 1 RM
  6. 20 Squats @ 40% 1 RM
  7. 20 Push-ups @ 50% 1 RM
  8. 20 Sit-ups @ 50% 1 RM
  9. 20 Squats @ 50% 1 RM
  10. 20 Push-ups @ 60% 1 RM
  11. 20 Sit-ups @ 60% 1 RM
  12. 20 Squats @ 60% 1 RM
  13. 20 Push-ups
  14. 20 Sit-ups
  15. 20 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 481

  1. 10 One-Arm Push-ups Each Side
  2. 10 Sprinter Sit-ups Each Side
  3. 10 Pistols Each Side
  4. 100 Meter Jog
  5. 100 Meter Sprint
  6. 400 Meter Jog
  7. 400 Meter Sprint
--10 Rounds



Day 482

  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

<<HERO EVENT-- A Sea Serpent has stolen a bus full of children and is just off shore! Swim to him and take him out!
  1. Swim 800 Meters
  2. Shadowbox in chest deep water for 10 Minutes>>


Day 483

Same as Day 455 on Week 65.

Wednesday, May 17, 2017

One-Punch Man Training Program- Week 68

Week 67 is here!

Day 470

  1. 1 Push-up @ 30 Seconds Down, 30 Seconds Up
  2. 1 Sit-up @ 30 Seconds Up, 30 Seconds Down
  3. 1 Squat @ 30 Seconds Down, 30 Seconds Up
  4. 99 Push-ups
  5. 99 Sit-ups 
  6. 99 Squats
  7. 10 km Running on Hilly Terrain
--Complete in as few sets as possible

<<MONSTER EVENT- A Magical Demon has made everyone in the world walk on their hands. Make your way to him so you can punch him in the face!
  1. Walk on your hands as far as possible in 15 Minutes
  2. 1 Full Power Punch to a Heavy Bag each side
... SURPRISE!! EXTRA EVENT!!!- The Demon explodes into a million tiny beasts. Get rid of them!
  1. Shadowbox- 15 Minutes
  2. Heavy Bag Work- 10 Minutes>>


Day 471

  1. 100 Push-ups w/3 Superman Lifts at Bottom
  2. 100 Sit-ups w/3 Punches at Top
  3. 100 Squats w/3 Band Pull-Aparts at Top
  4. 100 Meter Backpeddle
  5. 100 Meter Sprint
  6. 800 Meter Jog
  7. 9 km Running w/20# Weight Vest
--Complete in as few sets as possible



Day 472
  1. 19 Push-ups @ 30% 1 RM
  2. 19 Sit-ups @ 30% 1 RM
  3. 19 Squats @ 30% 1 RM
  4. 19 Push-ups @ 40% 1 RM
  5. 19 Sit-ups @ 40% 1 RM
  6. 19 Squats @ 40% 1 RM
  7. 19 Push-ups @ 50% 1 RM
  8. 19 Sit-ups @ 50% 1 RM
  9. 19 Squats @ 50% 1 RM
  10. 19 Push-ups @ 60% 1 RM
  11. 19 Sit-ups @ 60% 1 RM
  12. 19 Squats @ 60% 1 RM
  13. 24 Push-ups
  14. 24 Sit-ups
  15. 24 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 473

  1. 10 Rollout Push-ups to Deadlift w/195#
  2. 10 Sit-ups to Gymnastic Bridge
  3. 10 Sumo Squats w/195#
  4. 1000 Meter Run
--10 Rounds



Day 474

  1. 100 Spider-man Push-ups (50 Each Side)
  2. 100 V-Ups
  3. 100 Close Stance Squats w/65#
  4. 1000 Meter Sled Run w/30% Bodyweight
  5. 1000 Meter Run
  6. 8 km Running at Easy Pace
--Complete in as few sets as possible



Day 475

  1. 100 Renegade Push-ups w/20# DBs
  2. 100 Sit-ups w/25#
  3. 100 Overhead Squats w/55#
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 476

Same as Day 455 on Week 65.

Sunday, May 14, 2017

One-Punch Man Training Program- Week 67

Week 66 is here!

Day 463

  1. 100 YTW Push-ups w/5# Wrist Weights (2 Seconds per position)
  2. 100 Sit-ups w/25# Plate OH and 5# Wrist Weights
  3. 100 Squats w/3 Band Pull-Aparts at Top w/5# Wrist Weights
  4. 10 km Running w/5# Wrist and Ankle Weights
--Complete in as few sets as possible



Day 464

  1. 25 Manmakers w/50# DBs
  2. 50 Decline Sit-ups w/50# DB
  3. 50 Thrusters w/50# DBs
  4. 25 Manmakers w/45# DBs
  5. 50 Decline Sit-ups w/45# DB
  6. 50 Thrusters w/45# DBs
  7. 10 km Running at Easy Pace


Day 465

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



Day 466
  1. 18 Push-ups @ 30% 1 RM
  2. 18 Sit-ups @ 30% 1 RM
  3. 18 Squats @ 30% 1 RM
  4. 18 Push-ups @ 40% 1 RM
  5. 18 Sit-ups @ 40% 1 RM
  6. 18 Squats @ 40% 1 RM
  7. 18 Push-ups @ 50% 1 RM
  8. 18 Sit-ups @ 50% 1 RM
  9. 18 Squats @ 50% 1 RM
  10. 18 Push-ups @ 60% 1 RM
  11. 18 Sit-ups @ 60% 1 RM
  12. 18 Squats @ 60% 1 RM
  13. 28 Push-ups
  14. 28 Sit-ups
  15. 28 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 467

  1. 100 Clapping Push-ups
  2. 100 Sit-ups to Gymnastic Bridge
  3. 100 Squats to Rear Lunge (50 Per Side)
--Complete in as few sets as possible, then
  1. 100 Meter Jog
  2. 100 Meter Sprint
  3. 100 Meter Backpeddle
  4. 100 Meter Side Shuffle Right
  5. 100 Meter Side Shuffle Left
--20 Rounds



Day 468

  1. 20 Fingertip Push-ups
  2. 20 V-Ups
  3. 20 High Jump Squats
  4. 20 Knuckle Push-ups
  5. 20 Straight Leg Sit-ups
  6. 20 Broad Jump Squats
  7. 10 Push-ups
  8. 10 Sit-ups
  9. 10 Squats
  10. 5 km Running
--2 Rounds



Day 469

Same as Day 455 on Week 65.

Wednesday, May 10, 2017

One-Punch Man Training Program- Week 66

Week 65 is here!

Day 456

  1. 10 Fingertip Push-ups w/20# Vest
  2. 10 Hanging Sit-ups
  3. 10 Overhead Squats w/100#
  4. 20 Fingertip Push-ups
  5. 20 Decline Sit-ups (at least 45 Degrees) w/20#
  6. 20 Overhead Squats w/65#
  7. 30 Knuckle Push-ups
  8. 30 Decline Sit-ups
  9. 30 Overhead Squats w/45#
  10. 40 Push-ups w/20# Vest
  11. 40 Sit-ups w/20# Vest
  12. 40 OH Squats w/Wooden Dowel
  13. 10 km Running 


Day 457

  1. 10 Wide Push-ups @ 4 Sec Down, 4 Sec Up, 2 Second Hold at Top
  2. 10 Wide Sit-ups @ 5 Sec Up, 5 Sec Down
  3. 10 Sumo Squats @ 4 Sec Down, 4 Sec Pause at Parallel, 4 Sec Up
  4. 1000 Meter Run w/40# Vest
--10 Rounds



Day 458
  1. 17 Push-ups @ 30% 1 RM
  2. 17 Sit-ups @ 30% 1 RM
  3. 17 Squats @ 30% 1 RM
  4. 17 Push-ups @ 40% 1 RM
  5. 17 Sit-ups @ 40% 1 RM
  6. 17 Squats @ 40% 1 RM
  7. 17 Push-ups @ 50% 1 RM
  8. 17 Sit-ups @ 50% 1 RM
  9. 17 Squats @ 50% 1 RM
  10. 17 Push-ups @ 60% 1 RM
  11. 17 Sit-ups @ 60% 1 RM
  12. 17 Squats @ 60% 1 RM
  13. 32 Push-ups
  14. 32 Sit-ups
  15. 32 Squats
  16. 10 km Running at Easy Pace
--Complete Last Sets of Calisthenics in as few sets as possible


Day 459

  1. 400 Meter Run w/Sled @ 30% Bodyweight
  2. 30 Push-ups w/2 Superman Lifts at Bottom
  3. 30 Sit-ups w/Twist
  4. 30 Squats w/10 Band Pull-Aparts at Top
  5. 800 Meter Run w/Sled @ 20% Bodyweight
  6. 30 Push-ups 
  7. 30 Sit-ups
  8. 30 Squats
  9. 1600 Meter Run w/Sled @ 10% Bodyweight
  10. 30 Push-ups
  11. 30 Sit-ups
  12. 30 Squats
  13. 200 Meter Sprint
  14. 10 Push-ups
  15. 10 Sit-ups 
  16. 10 Squats
  17. 8 km Running, as fast as possible


Day 460

  1. 10 Renegade Push-ups w/55# DBs
  2. 10 Hanging Sit-ups w/5# 
  3. 10 Overhead Squats w/105#
  4. 30 Renegade Push-ups w/35# DBs
  5. 30 Decline Sit-ups w/10#
  6. 30 Overhead Squats w/70#
  7. 60 Renegade Push-ups w/15# DBs
  8. 60 Sit-ups w/20#
  9. 60 Overhead Squats w/50#
  10. 10 km Running at Easy Pace


Day 461

  1. 2500 Meter Run
  2. 100 One-Arm Push-ups Each Side
  3. 2500 Meter Run
  4. 100 Sprinter Sit-ups Each Side
  5. 2500 Meter Run
  6. 100 Pistol Squats Each Side
  7. 2500 Meter Run
--Complete in as few sets as possible



Day 462

Same as Day 455 on Week 65.

Tuesday, May 9, 2017

One-Punch Man Training Program- Week 65

Week 64 is here!

Day 449

  1. 50 Manmakers w/45# DBs
  2. 100 Decline Sit-ups w/45# DB
  3. 100 Thrusters w/45# DBs
  4. 10 km Running on Hilly Terrain
--Complete in as few sets as possible



Day 450

  1. 100 Knuckle Push-ups
  2. 100 V-Ups
  3. 100 Squats to Front Kick @ Heavy Bag (50 Front Kicks per Side)
  4. 100 Meter Sprint
  5. 100 Meter Jog
  6. 400 Meter Sprint
  7. 400 Meter Jog
  8. 9 km Running w/10# Weighted Vest
--Complete in as few sets as possible



Day 451
  1. 16 Push-ups @ 30% 1 RM
  2. 16 Sit-ups @ 30% 1 RM
  3. 16 Squats @ 30% 1 RM
  4. 16 Push-ups @ 40% 1 RM
  5. 16 Sit-ups @ 40% 1 RM
  6. 16 Squats @ 40% 1 RM
  7. 16 Push-ups @ 50% 1 RM
  8. 16 Sit-ups @ 50% 1 RM
  9. 16 Squats @ 50% 1 RM
  10. 16 Push-ups @ 60% 1 RM
  11. 16 Sit-ups @ 60% 1 RM
  12. 16 Squats @ 60% 1 RM
  13. 36 Push-ups
  14. 36 Sit-ups
  15. 36 Squats
  16. 10 km Running at Easy Pace
--Complete Final Sets of Calisthenics in as few sets as possible


Day 452

  1. 100 Push-ups (After every 10 Push-ups, do a MAX Effort Handstand w/wall support.)
  2. 100 Sit-ups to Single Leg Glute Bridge (50 Each Side)
  3. 100 Pistol Squats Each Side
  4. 5 km Running, as fast as possible
  5. 5 km Running at Easy Pace
--Complete in as few sets as possible



Day 453

  1. 10 Rollout Push-ups to Deadlift w/185#
  2. 10 Sit-ups w/45# Plate OH
  3. 10 Sumo Squats w/185#
  4. 1000 Meter Run
--10 Rounds



Day 454

  1. 10 Fingertip Push-ups
  2. 10 Sit-ups w/3 Punches at Top
  3. 10 Jump Squats to Pull-ups (Full hang before starting pull-up)
  4. 400 Meter Run
  5. 400 Meter Backpeddle
  6. 100 Meter Sprint
  7. 100 Meter Jog
--10 Rounds



Day 455

  1. 35 Push-ups
  2. 35 Sit-ups
  3. 35 Squats
--2 Rounds, then
  1. 30 Push-ups of Choice
  2. 30 Sit-ups of Choice
  3. 30 Squats of Choice
  4. 10 km Running at Easy Pace


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...