Drew Mathews Training

Work up to your heaviest of the following complex:  Power Clean + Push Jerk + Split Jerk  135, 155, 185, 205, 225, 235  I am very happy with getting 235. Just a few weeks ago it was my 1 rep max split jerk. So I feel like I am definetly getting better.  Work up to your heaviest of the following complex:  Power Snatch + Hang Snatch + Snatch  95, 115, 125, 135, 145, 155, 165, 175(f)  Even though I was going for heaviest load, I was also trying to work on the technique of the new way I am snatching. I got the power snatch at 175 (which is a power snatch PR), but I missed the hang snatch.  Front Squat  5 x 5  165, 185, 205, 225, 245(f)  I feel like I could get 245 x 5, but after the first few reps I felt light headed (as if I was going to pass out) so I racked it and called it a day on the squats.  Row 5 x 300s, rest 90 seconds (try to tie or beat your time every set) 1:03, 1:02, 1:01, 1:00, 1:00  I ha...

Monday…  "Murph" 1 mile run  100 pull ups 200 push ups  300 air squats  1 mile run  31:48  I split the pull ups, push ups, and squats into 20 rounds of 5, 10, and 15.  Snatch - work up to a heavy weight  135, 145, 155, 165, 175, 185  I didn't really push it to much on this. Just wanted to get the work in. Tuesday…  Find your heaviest of the following complex:  2 Push Press  2 Push Jerk  95, 135, 155, 185, 205  This is a big PR for me. A couple weeks ago I really struggled to get 1 push press at 205, and some time couldn't even get that.  I think I am coming down with something. Hopefully I will feel better in the next day or two.  DM

Back Squat work up to a 1RM  225, 275, 305, 325(f), 335(f)  Not every day is a PR day, and you have to have the mental strength to walk out of there with your head high and say next time. It is hard thing for me to do, but if you let the disappointment bring you down it will stick in your head and affect you for days to come. A lot of people say winning the crossfit games is a good balance of physical and mental toughness, and this is one thing that fits into that mental category.  Bench Press work up to a 1RM 185, 205, 225, 235 PR, 245(f)  Good day on the bench. Finally PR'd after a few rough months.  Knee Box Jumps - messed around  I had a good time training today with my brother. Congrats to Ben for hitting some HUGE PR's today.  Back Squat - 225, Deadlift - 255, Bench - 135.   Here is the video of me doing the Backflip 180 DM

Power Clean and Jerk heavy single  135, 185, 205, 215, 225, 245 (PR on the Jerk)  Pretty pumped about the jerk PR. I actually think I could have gone 255, but we went ahead and moved on to the next lift.  Snatch Tempo Pulls  3 x 135, 185, 2 x 3 x 205, 4 x 205  Hopefully doing these will make the weight seem lighter when I am going for a new 1RM.  Snatch Grip Push Press 2 x 95, 135, 185, 205, 3 x 210  I struggled at 205 for 2 reps. On my last set I just had to go HAM and decided to add 5 pounds and go for an extra rep. It actually seemed easier than the 205 set.  Tire Flips - lots of reps at different weights  It was a partner workout. I would flip a certain distance, then John and Ian would go the same.  2 1/2 laps around the gym carrying 2 x 70# KBS (didn't drop)  Parallette Strict HSPU Work  worked up to a deep distance (down to an Abmat)  Handstand Skill Work  https://www.facebook.com/drew...

Snatch Workout. . . I worked out with John McKiernan today. He helped completely change my snatch technique, which I feel will help me in the near future when I get use to the movement change. We worked up to a heavy single: I hit 185 and got under 200 but lost it while standing up. We then backed the weight down and worked technique for a while. He helped me learn the Chinese style of the snatch. Next, we did 4 sets of 2 reps at 135. Focused on going slow until the mid thigh, then exploding upward focusing on pulling it back into my hips and keeping it close to the body. I am going to continue to work on technique and hopefully the technique will feel normal in a week or two. Split Jerk (blocks) 2 x 135, 155, 185, 205 I could have gone heavier, but I was doing this mainly just to work on getting stable and comfortable in the split. Tempo Clean Pulls 2 x 155, 225, 255, 2 x 2 x 295 The only comment I have on these is. . . they suck! 3 rounds not for time 10 double kettleb...

Bench Press 10-10-5-5-5-3-3-3  135, 155, 175, 185, 195, 205, 210, 225 x 1  Trained with my friend Ben today. Almost got 225 up twice but couldn't quite get it up all the way.  Knee Box Jumps  Worked up to 3 bumper plates  Took a break to watch the Central East Regionals.  10 rounds alternating with a partner  Legless Rope Climb 15' 100 meter sprint  Burpee Ping Pong  Burpee ping pong is one of my new favorite games. I can see a lot of this in my future.  DM

Back Squat  65% x 3, 75% x 3, 85% x 3, 95% x 3 x 4  3 x 205, 235, 270, 300 x 3 x 4  Felt good doing 300 for multiple reps. Finally! Decided to not use weightlifting shoes for this today. Gotta keep it Constantly Varied.  Clean work up to a 1RM  135, 165, 185, 205, 225, 245, 260(f), 260(f), 260   Started out with nanos but ended up going to my oly shoes after 225. Failed 260 a few times before I finally got it. 5 poundPR! Need to keep working on my pulling strength along with increasing my Front Squat!  Muscle Snatch heavy single  95, 125, 135, 145, 155  Snatch heavy single  165, 185, 190(f), 190(f)  My wrist is still bothering me a little bit when I snatch or overhead squat. Hopefully it will just heal with time.  21-15-9  Deadlift 225  400 meter run in between rounds  6:29  This just flat out sucked! Deadlifts wuth running just destroys your legs.  DM 

Back Squat  60% x 3, 70% x 3, 80% x 3, 95% x 3 x 2  3 x 185, 225, 255, 295, 295  Warming up today I was not feeling like it was going to be a good training session. But as I got warmed up I started to feel good. I hit every rep at every percentage! Felt really good!  Squat Snatch  3 reps on the minute for 12 minutes at 105#  This was more of a technique workout than strength. I really tryed to focus on receiving the bar with my arm pits forewarn and shoulders activated. Another thing I need to work on is not letting my toes point outward do much when I go into the squat. That will come with practice and an increase in flexibility.  For time: 50-40-30-20-10 Wall Balls 20#  25-20-15-10-5 Box Jumps 24"  11:55  The wall balls got me on this one. I split the first set into 30 and 20, and from there I tryed to split it up into even sets. Need to work on those. Box jumps were fine; they didn't really cause me much trouble at al...

Work up to a heaviest set 7x of:  3 Strict Press  3 Push Jerks  95, 105, 115, 125, 135, 145, 155(f)  This felt good all the way through for the most part. I tryed to focus on taxing the press so I could work the hip drive of the jerk. None of the jerks were really much of a challenge, but the 145 presses were pretty miserable.  For time:  30 Strict Weighted Ring Dips, 35  30 Strict Ring Dips  30 Kipping Ring Dips  11:45  This just tore my chest and and triceps up! I need to keep working on my strength.  Chest to Bar Pull Ups  7 sets of 7 reps, :40 sec between sets  This went well overall. I definitely feel I am getting more efficient in C2B, but I still had to no rep myself a few times for not making contact with the bar.  Chloe Mathews chilling in the garage gym.  DM

Back Squat  60% x 3, 70% x 3, 80% x 3, 90% x 5 x 5  195, 230, 260, 2 x 5 x 285, 5 x 285(f), 5 x 275(f), 5 x 270(f)  I don't know what happened today on these. I hit 285 x 5 for the first two sets then I just bombed up on the rest of the sets which pissed me off. After failing 285 I dropped it down and still didn't get all 5. The smolov program is extremely high volume squatting, with that said I am going to start taking my percentages from 315 instead of 325.  Power Clean  Work up to a heavy single  135, 165, 185, 195, 215, 225, 235, 245(f)  I need to work on keeping my arms straight during the pull portion of the clean. I tend to pull up with my right arm.  15 minute EMOM  Minute 1 - 6 Pistols + 2 Muscle Ups  Minute 2 - 3 Hang Power Clean + 3 Front Squat 165#  Minute 3 - 3 Bar Facing Burpees + 3 Strict HSPU  I probably could have used 175-185 on the HPC and FS, but I stuck with 165. It was more of a technique...

Strict Shoulder Press  7 x 3  75, 95, 105, 115, 125, 135, 145(f)  It felt good up until I hit 135 x 3. That was a challenging set. 145 just wasn't going up for 3 reps.  Weighted Chest to Bar Pull Ups  7 x 3  20, 35, 35, 35, 35, 35, 50(f)  I don't have a dip belt at my house so I was doing this with dumbbells. So I could only do so much with what I had. I got 2 reps with 50 pounds.  After work tonight I did some quick rowing intervals.  Row 10 x 250s (45-60 sec rest)  54, 54, 53, 53, 53, 52, 52, 51, 51, 50  My goal on this was to tie or beat my score every set, which I was able to do. Glad to get some quick sprinting in for conditioning today.  I am heading down to the South East Crossfit Regionals tomorrow for the weekend to watch and cheer on some friends. Hopefully I will be able to workout while I'm done there, but we will see.  Might be a couple days before I post again.  DM 

Back Squat 3 x 215, 3 x 245, 3 x 275, 3 x 295, 3 x 295(f), 3 x 285, 1 x 305  This was a heavy as crap day. I failed the 3rd rep at 295 for the second set and backed it down to 285 for the third set. Then the last set was suppose to be 95% x 3 which is 305, and I only got it once. Probably not smart to squat heavy like this back to back days, but I had no other choice.  Muscle Snatch heaviest set of 3  75, 95, 105, 125, 135, 145(f)  This went well. I probably could have gone for another attempt at 145, but I went ahead and moved on to the next thing on the list.  Hang Squat Snatch  1 x 135, 145, 155, 165, 175(f)  I need to work on my technique on snatches. Will put that as one of my top priorities.  DM 

I was sick yesterday and was not able to train.  Today I did…  Back Squat  4 x 195, 4 x 225, 4 x 260, 3 x 295, 4 x 295, 4 x 295(f)  Felt really good today on these. I got 295 x 4 the first set, but I missed the fourth rep on the seconds set. Soooo close.  Work up to a heavy set 7x:  2 Push Press + 1 Split Jerk  5 heavy weighted pull ups in between sets  135, 155, 165, 175, 185, 190(f), 190  35, 35, 50, 50, 50, 50, 50  I tryed really hard to work on the hip drive of the push press. I got 185 with minimal struggle then I missed 190 the first set. I knew I had missed it only because of technique, so I backed it down to 185 for a set then went back to 190 and got it. Weighted pull ups were strict for the most part.  Mid-Hang Clean  Work up to a 3RM, then 3 x 95%, 3 x 90%  135, 165, 185, 195, then 185, 175 I was expecting bigger numbers than this, but considering all the heavy pull ups I had already done ...

I had the SAT for the second time this morning. I will get my score back in a few weeks. The reason I have not trained the past two days is because I needed to rest up for the SAT. But I'm back at it today.  Back Squat  4 x 215, 4 x 225, 5 x 4 x 260  This wasn't that heavy today, but it still pushed me a little bit.  Clean 6 x 2 (1 power, 1 squat)  185, 205, 215, 225, 235 (not T&G), 240(f)  I was doing T&G up until 235. I got the power clean at 240, but I couldn't get 240 squat clean. I got under it but just didn't stand it up.  Good Mornings 7 x 3 (135)  This was light, and I took very short breaks.  Handstand Skill Work  (Walking, 360 and 720 turns, free standing HSPU)  This was fun to practice. It took a while to get the rotating down, but I eventually was able to get a 720.  DM