Complete Weightlifting Strength II: Training by Tom D'Arcy-Smith in TrainHeroic

TDS Training

Olympic Lifting
Coach
Tom D'Arcy-Smith

Full steam ahead to BIG PBS!

Phase II is here and it's time to lift some really big weights. During this 6-week program, you will work up through the gears before a test week in week 6.

You've done the hard work, now reap the rewards.

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 6-week program
Sunday
Week 1 Day 1

A

Snatch + Hang Snatch

4 x 1.1 @ 80 %

B

Back Squat

3 x 3.3.2 @ 80 %

C

Overhead Press

4 x 2.2.2 @ 85 %

D1

Handstand hold

5 x 0:30

D2

Alternating Lying Leg Raises

5 x 0:30

Monday
Week 1 Day 2

A

Snatch

5 x 3 @ 70 %

B

Snatch Deadlift

4 x 5 @ 70 %

C

Bulgarian Split Squat

5 x 8

D1

Half-Kneeling DB Shoulder Press

4 x 10

D2

Pallof Press

4 x 10

Tuesday
Week 1 Day 3

A

Hang Clean + Jerk

4 x 3.1 @ 75 %

B

Front Squat

4 x 2.2.2 @ 85 %

C

Push Press

3 x 2 @ 90 %

D1

Chin-ups

3 x 6

D2

Hamstring Curl

3 x 12

Thursday
Week 1 Day 5

A

Power Snatch

4 x 3 @ 75 %

B

Power Clean + Split Jerk

5 x 2.2 @ 80 %

C

Push Press

4 x 2.2.2 @ 85 %

D1

1-Arm DB Row

3 x 12

D2

Close Grip Push-Up

3 x 12

D3

V-Ups

3 x 10

Friday
Week 1 Day 6

A

Snatch

4 x 2 @ 85 %

B

Clean & Jerk

4 x 2 @ 85 %

C

Back Squat

5 x 3 @ 80 %

D1

Pull-Up

4 x 8

D2

Bulgarian Split Squat

4 x 15

Complete Weightlifting Strength II