By now you’re feeling the strength gains. At my home box, my intermediate athletes that did at least four sessions per week saw an average strength increase of 13%. They worked incredibly hard and had great results. If you can finish part two I expect that you will see the same increases, if not better. Keep reading for all the details about The Tier Three Fitness Competitors Program (Part 2).

I do not recommend starting this program off with part two, unless you’d like to incur training injuries that is. You need to start off with Part 1 of the competitors program.

Now, for those that have been doing this program, you will find that you are currently close to working with your one rep maxes that you put into the spreadsheet. I really want to encourage you to be smart and not go for those small PR’s. Stick to the plan, and after the final deload you will be set for PR city!

Cycle 3

This is by far the heaviest cycle for the whole program. The strength portion alone is probably going to take around 45 minutes or so, and that’s ok. I would encourage each of you to take plenty of rest, 3-4min between your most challenging sets. Remember the strength portion isn’t about conditioning!

HERE IS THE PDF FOR PART TWO

The WODs are still challenging as well, but they are a bit shorter as we get to the final weeks before deload. It’s important to know that these weeks are going to be very hard, and I wouldn’t be surprised if you feel like you can barely finish some of these sessions. That’s to be expected, and you need to hang in there.

If you want to get three free guides, and a little bonus that will cover the basics of strength training, fat loss, and creating awesome WODs then click here to join the Tier Three Team. It’s totally free and we have over

Cycle 4

Hallelujah, the final deload is here. For the strength portion we are going moderately heavy across all the movements. The WODs are a about as challenging as the last cycle and this is by design.

Deloads allow your body to recover from the cumulative stress you’ve placed on it over the last several weeks. This is really where your gains come from, so resist the temptation to try and “add in” some extra work.

How to properly PR your lifts

I always recommend a very thorough warm up. Ideally something like 5 minutes of moderate rowing, or assault biking. I then like to do some calisthenics related to the moves I’m going to max, i.e push ups for bench, air squats for back squat.

I then move onto the empty bar and do 15 or so reps nice and slow. As I add weight on the warm up sets I like to pause at the bottom and explode up as fast as I can. I find this mentally helps when you get a nice bounce out f the hole on your PR attempts. I won’t do a lot of reps only 3 or so until I get close to my PR attempts where I drop to singles.

Usually I will plan on 3-4 PR attempts. The first will be right above my old PR. The second will be 10-15 lbs heavier, and depending on how that feels I’ll go another 5-10 lbs for the third. If that still feels pretty good then you can go for one final, all the stars aligned PR.

I don’t recommend going for more attempts because of the increased risk of injury. These are very heavy loads, and the more time you spend moving them the more time you have for something to go wrong. Remember real fitness is a long term game.

If you want to learn even more than I can include here than check out my ebook!

The Next Phase of Programming

I know you were secretly worried that this was the end of the program. Well, rest assured that this will continue on throughout the year. I anticipate the next cycle to continue on with strength work, but it will have more overall volume from other areas, i.e gymnastics, and conditioning.

If you are ready for Cycle 3, then click here.

I wish you the best of luck with this section of the program, and as always if you have any questions you should comment below, where I can answer them ASAP. Good luck, but remember I never asked for you safe word!

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