Elite Fitness Strength I: Training by Tom D'Arcy-Smith in TrainHeroic

TDS Training

CrossFit
Coach
Tom D'Arcy-Smith

Take strides towards BIG PBS!

Strength is essential to any functional fitness sport. This Phase I of a 2 part strength cycle is geared towards heavy volume. This program includes a different take on the Hypertrophy clusters protocol which is more suited to crossfitters, lifters and fitness athletes. 

Throughout this 8-week program intensity will steadily build across all of your lifting, skill work and metcons.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Snatch

5 x 3 @ 65 %

B

Back Squat

8 x 5 @ 70 %

C

Overhead Press

8 x 5 @ 70 %

D1

Single Arm DB Row

3 x 10

D2

Pallof Press

3 x 10

Monday
Week 1 Day 2

A

Kip Drill

1 x 10:00

B

Pull-Up

5 x 5

C

Handstand hold

4 x 0:30

D

Rowing

1 x 30:00

Tuesday
Week 1 Day 3

A

Clean

5 x 2 @ 70 %

B

Deadlift

8 x 5 @ 70 %

C

Pendlay Row

8 x 5 @ 70 %

D1

Push-Up

4 x 15

D2

Ring Rows

4 x 15

E1

Alternating DB Bench Press

3 x 10

E2

Side Plank

3 x 0:45

Thursday
Week 1 Day 5

A

Split Jerk

4 x 4 @ 60 %

B

Front Squat

8 x 5 @ 70 %

C

Push Press

8 x 5 @ 70 %

D1

Close Grip Bench Press

3 x 6

D2

Barbell RDL

3 x 6

E1

Standing Cable Wood Choppers

3 x 10

E2

Back Extension

3 x 10

Friday
Week 1 Day 6

A

Double Under

1 x 10:00

B

Ring Dips

5 x 5

C

Toes to Bar

4 x 10

D

Assault Bike

1 x 30:00

Elite Fitness Strength I