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.