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.
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