Comp Transmutation Block, Week 2: Day 4

- Deadlift: 186 x 1/197.5 x 1/211 x 1/195 x 3 x 3

- Front Squat: 110 x 3 x 3 @ RPE 8-9

- GHR: 3 x 10

- KB Swing: 3 x 15

- Abs

- Air Squat 3 x 15

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

Comp Transmutation Block, Week 2: Day 3

- Close Grip Bench: 100 x 3 x 3 @ RPE 8-9 (first reps paused)

- Press: 66 x 2/75 x 1/70 x 3 x 3

- DB Row: 42 x 3 x 10

- DB Incline: 70 x 3 x 8

- Curl: 3 x 12

- Push Down: 3 x 15

Comp Transmutation Block, Week 2: Day 2

- Squat: 141 x 2/150 x 3/160 x 1/150 x 2 x 3

- Deadlift: 170 + blue medium  x 3 x 3 @ RPE 8-9

- GHR: 3 x 10

- KB Swing: 3 x 15

- Abs

- Air Squat 3 x 15

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

Comp Transmutation Block, Week 2: Day 1

- Bench: 94 x 2/105 x 1/100 x 3 x 3 (first and last reps paused)

- Floor Press: 95 x 3 x 3 @ RPE 8-9 (all reps paused)

- Weighted Chin:  25 x 3 x 8

- Weighted Dip: 30 x 8/20 x 12/15 x 15

- Curl: 41 x 3 x 8

- Lateral: 3 x 10

Comp Transmutation Block, Week 1: Day 4

- 1” Deficit Deadlift: 180 x 3/202.5 x 1/185 x 2 x 4/180 x 3

- Pause Squat: 120 x 4 x 4 @ 8 RPE

- GHR: 3 x 10

- KB Swing: 3 x 15

- Abs

- Air Squat 3 x 15

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

Comments:

Deadlifts felt so absurdly light it was ridiculous. That 202.5 almost felt like a speed pull.

Comp Transmutation Block, Week 1: Day 3

- Close Grip Bench: 95 x 4 x 4 @ RPE 8 (first reps paused)

- Press: 64 x 3/72 x 1/67.5 x 2 x 4/65 x 3

- DB Row: 42 x 3 x 10

- DB Incline: 64 x 3 x 10

- Curl: 3 x 10

- Weighted Push Up: 3 x 15