One-Punch Man Training Program- Week 78

Week 77 is here!

Day 540

1. 10 Push-ups
2. 10 Sit-ups
3. 10 Squats
4. 10 Push-ups @ 57.5% 1 RM
5. 10 Sit-ups @ 57.5% 1 RM
6. 10 Squats @ 57.5% 1 RM
7. 10 Push-ups @ 67.5 1 RM
8. 10 Sit-ups @ 67.5% 1 RM
9. 10 Squats @ 67.5% 1 RM
10. 10 Push-ups @ 77.5% 1 RM
11. 10 Sit-ups @ 77.5% 1 RM
12. 10 Squats @ 77.5% 1 RM
13. 60 Push-ups
14. 60 Sit-ups
15. 60 Squats
16. 10 km Running at Easy Pace

--Complete Final Sets of Calisthenics in as few sets as possible

Day 541

1. 1 Push-up
2. 1 Sit-up
3. 1 Squat
4. 100 Meter Sled Sprint w/45#

--100 Rounds

Day 542

1. 50 Manmakers w/60# DBs
2. 100 Decline Sit-ups w/60# DB
3. 100 Thrusters w/60# DBs
4. 10 km Running at Easy Pace

--Complete in as few sets as possible

Day 543

1. 100 Wide Push-ups w/20# Vest
2. 100 Wide Leg Sit-ups w/25# Plate OH
3. 100 Sumo Squats w/45# Bar
4. 10 km Running on Hilly Terrain w/20# Vest

--Complete in as few sets as possible

Day 544

1. 1000 Meter Run
2. 50 Fingertip Push-ups
3. 1000 Meter Run
4. 50 Knuckle Push-ups
5. 1000 Meter Run
6. 100 Sit-ups w/3 Punches at Top
7. 1000 Meter Run
8. 100 Squats to 1 Front Kick, 1 Side Kick, 1 Back Kick @ Heavy Bag (50 Each Kick Total per Leg)
9. 6 km Running w/20# Vest

--Complete in as few sets as possible

Day 545

1. 10 Rollout Push-ups to Deadlift w/215#
2. 10 Sit-ups to Gymnastic Bridge
3. 10 Sumo Squats w/215#
4. 1000 Meter Run

--10 Rounds

Day 546

Same as Day 455 on Week 65.