Drew Mathews Training

This morning around 6:30 I took my dog for a 1 mile walk. I love spending time and messing around with her.  Back Squat (light day) 8-8-6-6-6-5 - weights : 135, 155, 185 for 6 reps x 3 & for the 5 Squat Clean (technique work) 3-3-3-3-3 - weight : 135 for all reps I was mainly trying to focus on getting the technique down. Still trying to work on Flexibilty so I will be able to do these with better efficiency.  X-county 1.5 mile trail warmup + 4.25 mile trail run (39:32) - easy pace After that I went home and did a couple more workouts.  3 rounds for time: 10 power cleans 135 20 wall balls (20lb to 10') 30 double unders 7:32 Wasn't to happy about this one, was hoping to get it under 7 minutes. The run might of had a small effect on it. (wall balls suck)=(need to do them more often) Front Squats (light) 5-5-5-5-5 - weights : 135 (all) then about a 10 minute break 3 rounds 1 minute - strict pull ups 1 minute - air squats 1 minute - DB ...

Bench Press 5-5-5-5-5-5-5 - weights : 135, 155 x 5, 135 …workload : 1,025 lbs in 35 reps Hexbar Deadlift 5-5-5-5-5-5 - weights : 135, 185, 205 x 4, 185 … workload : 1,325 lbs in 35 reps Inclined Bench Press 10-10-10 - all reps at 95 lbs I had a 4 hour driving class after school today from 4:00 to 8:00. + having homework I will not be able to get another WOD in today.  Hopefully have a big day tomorrow.  Drew

Today in my weightlifting class we spent the day on the track.  Dynamic stretching Static stretching Hurdle drills  And some sprints X-country  5k race (3.1) 21:10 PR Took it easy the rest of the day. Going to hit it hard tomorrow. Drew

Back Squats 5-5-5-5-5-5-5 - weights: 135, 155, 185 x 5 . . . workload : 1215 lbs in 35 reps Power Clean 5-5-5-5-5-5 - weights : 135, 155 x 5 . . . workload : 910 lbs in 30 reps Calf Raises 20-20-20 weight : all reps at 185    (regular, out, in) . . . workload : 555 lbs in 60 reps X-country 1.5 mile trail warmup + 5 mile run - 39:31 5 rounds for time:  5 handstand push ups 5 box jumps 30" 10 O/H walking lunge steps @ 25 - 6:33 - Drew

Burgener Warmup Snatch Balance - worked on form for the most part …worked my way up to 95lbs EMOTM 20 minutes 3 snatch at 95 - even minutes  3 O/H squat at 95 - odd minutes Bench Press 5-5-3-3-2-1 - weights: 135, 155, 165, 170, 170, 175 Weighted Pull Ups 5-5-5-5-3 … all at 45 lbs X-country 1.5 mile trail warmup + 5.75 mile run (50:00) + 4 x 100m sprints (30 sec rest) Felt good today, first day in a couple weeks I've been able to get up at 5:45 to workout.  …hopefully I'll be able to continue that.  Drew

Today was a rest day.  I made a squat stand by nailing heavy duty nails into a tree. Tested it at 220 and it held firm.  Looking forward to a good WOD tomorrow.  Drew

Today I spent about 4 hours working in the yard. I'm exuasted, but I still wanted to get a WOD in.  3 rounds for time: 10 O/H squats at 95 50 double unders 6:01 O/H squat 1RM 135 x 1 Cleans + Clean & Jerks --Clean-- 185 multiple times through a 5 miute period . . . just messing around --Clean & Jerk-- 135 multiple times in a 5 minute period Going to have a party tonight for the Clemson game. Go Tigers! Drew