Drew Mathews Training

I fractured my hand about a week ago. I'm out for about 6 weeks. I can still however do back squats. I am planning on starting a squat program Monday, I will post later on the details.  Back Squat  7 x 135, 185, 5 x 225, 3 x 245  Agility Ladder Drills + Sprint Finish  Box Jump  Work up to a tough jump (right at my neck)  I am looking to increase my back squat by 15-30 pounds over the next 2 months.  DM

Bench Press 10-5-3-1-3-5-10 135, 165, 185, 215, 185, 165, 135 50 Strict C2B Pull Ups (not timed)  Good upper body training this morning. The Crossfit Open is less than 2 weeks away.  DM

Deadlift 4-3-2-1-2-3-4  295, 315, 345, 365 PR, 335, 315, 305  Rowing Workout 1000m hard, rest 2 min 750m hard, rest 90 sec  500m hard, rest 1 min  250m hard, rest 3 min Then…  5 min - 30 sec on: 30 sec off  3:50, 2:52, 1:55, :54  then... 700m  20 min AMRAP  1 round of Nate (2 MU, 4 HSPU, 8 KBS 1.5p)  1 Squat Clean 185#  1 round of Nate  2 Squat Clean 185#  1 round of Nate  3 Squat Clean 185#… 6 rounds + 1 Squat Clean  50 Strict Toes-2-Bar  Good Day of Training. I am going to be sore the next few days.  DM

No Training Yesterday, however I did ski  for 4 hours.  DM

Deadlift 10 x 135, 185, 225, 255, 275  7 rounds for time:  7 Deadlifts 225# 14 HR Push Ups  7:18 12 minute AMRAP  10 Wall Ball 20# 5 Burpees 11 rds + 10 WB  3 rounds not timed:  10 Bent Over Rows 125 10 Good Mornings 125 20 Calf Raises 125  Mobility for 20 Minutes Since we were out of school today I had a ton of time to train.  DM

5 sets: Snatch Complex  Hang Power Snatch + Hang Squat Snatch + OHS  75, 95, 115, 125, 135  5 sets: 3 Position Clean & Jerk  High Hang, Pockets  Hang, Mid Thigh  Low Hang, Knees  Split Jerk  135, 155, 165, 175, 185  7 min AMRAP  10 Back Squat 135  10 Strict HSPU  3 rds + 2 BS  - Rest 5 Min -  7 min AMRAP  10 Bench Press 135  10 Toes-2-Bar  10 Deadlifts 135  4 rds + 1 BP    We left to go skiing today around 1pm. Tomorrow will be a long fun day of skiing. DM

The past week I have been battling the flu. Today was my first day back training. Started back with very little volume.  Agility Ladder Drills  Back Squat 5 x 185, 215, 3 x 225, 245, 2 x 255, 265(f), 265 DM

"Open Workout 13.3"  12 minute AMRAP  150 Wall Balls 20#  90 Double Unders  30 Muscle Ups  249 reps  I was very pleased with this time, I was only 16 reps away from tying Dan Bailey's score. My strategy for this workout was to stick with sets of 15 wall balls, then when it came to double unders I banged out a big set to start then a small set to finish. I finished the double unders with a minute and a half left and was able to complete 9 muscle ups.  Back Squat 5 x 135, 185, 3 x 225, 1 x 255, 275  Shoulder Press 5 x 95, 2 x 125, 1 x 135, 140  Deadlift 5 x 135, 185, 225, 3 x 255, 275, 1 x 300, 325, 345 These were not Max lifts, just went heavy.  I took a practice SAT today; it was a long morning.  DM