Drew Mathews Training

Power Clean  2 sets  6 reps  185, 195 4 reps  225, 235 2 reps  245, 255  Back Squat 4x6  290 Shoulder Press  4x10  105  Overhead Barbell Hold at 135: 1 minute 3 sets 10 Bent Over Reverse Grip Barbell Rows  135 10 Single Arm DB Curls  35

6 sets (1 set every 2:00)  10 cal Row  10 Lateral Burpee over Rower  -at 15:00-  30 cal Row 30 Lateral Burpee over Rower Part 1: averaged 55 sec  Part 2: 3:00  Deadlift singles 1 x 315, 345, 365, 395, 415 3 sets 60 sec Weighted Plank Hold  45 20 Weighted Russian Twist  45  30 sec Hollow Hold 

Session 1 Back Squat singles 1 x 345, 365, 385  Shoulder Press singles 1 x 145, 155, 165  Snatch 3 sets 5 reps  135, 140, 145 4 reps  155, 165, 180  3 reps  175, 185, 195  7 min AMRAP 50 Double Unders  10 Overhead Squat  135  -5 rds-  Session 2  4 sets (1 set every 6:00) 5 Muscle Ups  50’ Double DB Front Rack Walking Lunge  50’ Handstand Walk  50’ Double DB Front Rack Walking Lunge  5 Muscle Ups  -around 3:00 each set- 

Session 1:  Strength  Back Squat 4x275, 3x335, 3x3 380 Deadlift 5x5 365  Squat Snatch 3 reps EMOM x 15 minutes (135)  Session 2: Workout 12-9-6 Muscle Ups 50’ Handstand Walk  -rest 5:00- 12-9-6 Bar Muscle Up 50’ Handstand Walk  Scores  1 - 7:01 2 - 6:36  Would like to eventually have unbroken sets on muscle ups on a workout like this. Kept HSW unbroken each set  Accessory  10:00 Steady Pace 100’ Single Arm DB Overhead Carry (50) R/L 100’ Sandbag Carry (150) 10 KB Swings (70) 

Session 1: Workout 3 rds  15 SHSPU 3 Peg Board  -rest 1:1- 100-80-60-40-20 Double Unders 10-8-6-4-2 Muscle Up -rest 1:1-  3 rds 2 Peg Boards 15 SHSPU  Scores: 1 - 8:54  2 - 8:58  3 - 7:40 Session 2:  Strength  Power Clean + Push Jerk 1 x 205, 225, 5x1 255  *need more thoracic and shoulder mobility. The catch (lockout) is a difficult position for me to hit.  Accessory  3 sets  3 Tempo Bench (205) (2:2:0:0) 10 Bent Over Single Arm Row (53) (controlled eccentric) 

Strength  Back Squat 3x275, 3x335, 5x4 365 Hang Snatch + Overhead Squat (2+3) - 135, 145, 155, 165, 175, 3 x 185  Snatch Deadlift 4 x 3 255  *smolov squat days always take a lot out of me.  Workout 3-2-1 Legless Rope Climb 9-7-5 Squat Snatch (135)  Score: 5:34