One-Punch Man Training Program- Week 14

Week 13 is here!


Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

When you and the whole crew 'bout that OPM life.

Day 92

1. 100 Diamond Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)

1. 10 Reps w/45# Bar
2. 5 Reps @ 50% 1 RM
3. 5 Reps @ 60% 1 RM
4. 5 Reps @ 70% 1 RM
5. 5 Reps @ 75% 1 RM
6. 5 Reps @ 80% 1 RM

Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout

1. 10 Push-ups
2. 10 Sit-ups
3. 800 Meter Run
4. 200 Meter Backpeddle

--10 Rounds

Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

1. 10 Push-ups @ 20% 1 RM
2. 10 Push-ups @ 30% 1 RM
3. 10 Push-ups @ 40% 1 RM
4. 10 Push-ups @ 50% 1 RM
5. 10 Push-ups @ 60% 1 RM

Finish last 50 Reps of push-ups in as few sets as possible

Workout

1. 100 Meter Sprint
2. 10 Push-ups
3. 20 Sit-ups
4. 20 Jump Squats

-- 5 Rounds, then

Run 9500 Meters at an Easy Pace

Day 95

1. 5 Push-ups w/35#
2. 5 Sit-ups w/35#
3. 5 Squats w/35#

--20 Rounds of Calisthenics, then

1. 400 Meter Run
2. 200 Meter Back Peddle
3. 400 Meter Jog

--10 Rounds

Day 96

1. 100 Hindu Push-ups
2. 100 Decline Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

Day 97

1. 2500 Meter Run
2. 50 Push-ups
3. 1500 Meter Run
4. 50 Sit-ups
5. 1000 Meter Run 
6. 50 Squats
7. 1000 Meter Run
8. 50 Push-ups
9. 1500 Meter Run
10. 50 Sit-ups
11. 2500 Meter Run
12. 50 Squats

Day 98

Same as Day 7 on Week 1

Week 13 is here!


Sorry for the delay on this week!  I'll make sure that this doesn't happen again.

When you and the whole crew 'bout that OPM life.

Day 92

1. 100 Diamond Push-ups
2. 100 Wide Leg Sit-ups
3. 100 Close Stance Squats
4. 10 km Running

--Finish in as few sets as possible

Day 93

Heavy Squats
(Rest 2 Minutes Between Sets)

1. 10 Reps w/45# Bar
2. 5 Reps @ 50% 1 RM
3. 5 Reps @ 60% 1 RM
4. 5 Reps @ 70% 1 RM
5. 5 Reps @ 75% 1 RM
6. 5 Reps @ 80% 1 RM

Finish last 65 Reps of bodyweight squats in as few sets as possible.

Workout

1. 10 Push-ups
2. 10 Sit-ups
3. 800 Meter Run
4. 200 Meter Backpeddle

--10 Rounds

Day 94

Heavy Push-ups
(Rest 1 Minute Between Sets)

1. 10 Push-ups @ 20% 1 RM
2. 10 Push-ups @ 30% 1 RM
3. 10 Push-ups @ 40% 1 RM
4. 10 Push-ups @ 50% 1 RM
5. 10 Push-ups @ 60% 1 RM

Finish last 50 Reps of push-ups in as few sets as possible

Workout

1. 100 Meter Sprint
2. 10 Push-ups
3. 20 Sit-ups
4. 20 Jump Squats

-- 5 Rounds, then

Run 9500 Meters at an Easy Pace

Day 95

1. 5 Push-ups w/35#
2. 5 Sit-ups w/35#
3. 5 Squats w/35#

--20 Rounds of Calisthenics, then

1. 400 Meter Run
2. 200 Meter Back Peddle
3. 400 Meter Jog

--10 Rounds

Day 96

1. 100 Hindu Push-ups
2. 100 Decline Sit-ups
3. 100 Hindu Squats
4. 10 km Running

--Finish in as few sets as possible

Day 97

1. 2500 Meter Run
2. 50 Push-ups
3. 1500 Meter Run
4. 50 Sit-ups
5. 1000 Meter Run 
6. 50 Squats
7. 1000 Meter Run
8. 50 Push-ups
9. 1500 Meter Run
10. 50 Sit-ups
11. 2500 Meter Run
12. 50 Squats

Day 98

Same as Day 7 on Week 1