TDS Training Barbell Club: Training by Thomas D'Arcy-Smith in TrainHeroic

TDS Training Barbell Club

TDS Training

Olympic Lifting, CrossFit, Functional Training, General Fitness, Strength & Conditioning, Weightlifting
Coach
Thomas D'Arcy-Smith

Join our weightlifting club as an online member!

Train as part of the team and follow the club programming from wherever you are!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
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Committed Teammates
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Delivered through TrainHeroic
Equipment
Required
Barbell // Plates // Squat Rack // Barbell // Plates // Squat Rack
Recommended
Pull Up bar // Dumbbells // Resistance bands // Pull Up bar // Dumbbells // Resistance bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

A

Back Squat

4 x 10 @ 60 %

B

Snatch + Overhead Squat

5 x 3 @ 73 %

C

Clean & Jerk

4 x 3 @ 73 %

D

Overhead Press

5 x 5 @ 75 %

E1

Single Arm DB Row

3 x 10

E2

Pallof Press

3 x 10

Monday
Week 2 Day 3

A

Front Squat

5 x 5 @ 80 %

B

Snatch Deadlift

4 x 5 @ 75 %

C

Push Press

4 x 4 @ 80 %

D1

Ring Rows

4 x 15

D2

Push-Up

4 x 15

E1

Alternating DB Bench Press

3 x 10

E2

Side Plank

3 x 0:45

Thursday
Week 2 Day 6

A

Push Press

5 x 5 @ 80 %

B1

Pull-Up

4 x 8

B2

Chinese Style DB Row

4 x 10

C1

Close Grip Push-Up

4 x 15

C2

Prone Machine Hamstring Curl

4 x 15

D

Parallette L-Sit Hold

3 x 0:20

Friday
Week 2 Day 2

A

Power Clean

3 x 3 @ 75 %

B

Power Snatch

4 x 4 @ 75 %

C

Pendlay Row

4 x 8

D1

Bulgarian Split Squat

5 x 10

D2

Handstand hold

5 x 0:25

Saturday
Week 2 Day 5

A

Snatch + Hang Snatch

4 x 3 @ 68 %

B

Clean + Hang Clean + Jerk

5 x 1 @ 70 %

C

Back Squat

5 x 8 @ 70 %

D1

Close Grip Bench Press

3 x 8 @ 65 %

D2

Barbell RDL

3 x 10 @ 55 %

E1

Cable Rotations

3 x 15

E2

Back Extension

3 x 10

Coach
coach-avatar Thomas D'Arcy-Smith

Tom is a strength and conditioning specialist for strength and fitness sports with over 5 years experience working with Weightlifters, CrossFitters and Tactical fitness athletes.

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TDS Training Barbell Club
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TDS Training Barbell Club
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TDS Training Barbell Club
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TDS Training Barbell Club