Comp Transmutation Block, Week 1: Day 2

- Squat: 136 x 3/142.5 x 3/153 x 1/142.5 x 2 x 4

- Rack Pull (mid shin): 160 x 4 x 4 @ RPE 8

- GHR: 3 x 15

- KB Swing: 3 x 15

- GHD Sit Up: 2.5 x 3 x 15

- Air Squat: 3 x 15

- Conditioning: 6 20s rower sprints 1:40s rest

Comp Transmutation Block, Week 1: Day 1

- Bench: 90 x 3/101 x 1/95 x 2 x 4/95 x 3(first and last reps paused)

- Floor Press: 90 x 4 x 4 @ RPE 8 (all reps paused)

- Weighted Chin: 25 x 3 x 8

- Weighted Dip: 25 x 3 x 8

- Curl: 40 x 3 x 8

- Lateral: 3 x 10

Comp Accumulation Block, Week 4: Day 3 - Deload

Squat: 136 x 3

Bench: 90 x 3

Deadlift: 180 x 3

Press: 65 x 3 

GPP Circuit: DB Row/Dip/Lateral/Curl 5 x 10

Comp Accumulation Block, Week 4: Day 4 – Deload

Squat: 136 x 3

Bench: 90 x 3

Deadlift: 180 x 3

Press: 65 x 3

GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10

Conditioning: 6 20s rower sprints 1:40s rest

Comp Accumulation Block, Week 4: Day 1 and 2 – Deload

Comp Accumulation Block, Week 4: Day1 - Deload

Squat: 136 x 3

Bench: 90 x 3

Deadlift: 180 x 3

Press: 65 x 3

Weighted Chin: 30 x 8/6, 20 x 9  

GPP Circuit: Skullcrusher/Lateral/Curl 5 x 10

Comp Accumulation Block, Week 4: Day 2 – Deload

Squat: 136 x 3

Bench: 90 x 3

Deadlift: 180 x 3

Press: 65 x 3

GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10

Conditioning: 6 20s rower sprints 1:40s rest

Comp Accumulation Block, Week 3: Day 4

- 2" Deficit Deadlift: 197.5 x 1/177.5 x 5 x 4

- Pause Squat: 110 x 4 x 6 @ RPE

- Bench: 78 x 5 x 3 (first and last reps paused)

- GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10

- Conditioning: 6 20s rower sprints 1:40s rest

Comments: 

Time for a fucking deload.

Comp Accumulation Block, Week 3: Day 3

- Press: 64 x 5 x 4

- Close Grip Bench: 90 x 4 x 6 @ RPE 8

- Squat: 123 x 5 x 3

- GPP Circuit: DB Row/Dip/Curl/Lateral 5 x 10

Comp Accumulation Block, Week 3: Day 2

- Squat: 150 x 1/135 x 5 x 4

- Bench: 85 x 5 x 3 (first and last reps paused)

- Rack Pull: 145 x 4 x 6 @ RPE 8

- GPP Circuit: GHR/KB Swing/Abs/Air Squat 5 x 10

- Conditioning: 6 20s rower sprints 1:40s rest