[trainerty]

Week 6 Day 1: Conv. to PWR and Hypertrophy.

Sitting at 220lb 15-16% BF.

Morning:
Still training alactic system as my primary energy system. I'll do the notorious "bear" exercise Coach Dan John made famous.

If you do not know the bear this is the breakdown:

-Hang Clean to deep front squat to push press to front squat back to starting position

1. "The Bear" 95x15sec./fyi-this is a modified version of the original. 95x2(25sec) (tried back squat with it, shoulders didn't like that idea/ switched back) 95x2 (15sec), 95x2 (10sec), 95x2 (9sec), 95x2 (9sec), 95x2(9sec)

EVENING:

1. DB Deads 4x8 a-1 (30 sec)/(total db lbs) 150+light superband x 8, 150+lt sup.band x 8, 150+lt. sup.band x7, 150x5
2. DB Bench 4x8 a-2 (2min)/(total db lbs) 140x8 all sets
3. SB Long Lever Situps 4x8 b-1 (30 sec)/ x8,x8,x8,x6
4. DB front squats 4x8 b-2 (2min)/(total db lbs) 100x5, 80x8, 60x8, 60x7
5. Supine DB Pullover 4x8 c-1 (30 sec)/ (total db lbs) 30x8,40x8,40x8,40x8
6. DB RDL 4x8 c-2 (2min)/(total db lbs) 140x8,140x8,140x8,140x8