Thursday, May 18, 2017

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.
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