Drew Mathews Training

Over the past two days I have done...  5 Rounds For Time: (alternating with a partner)  5 Bench Press 185#  10 Barbell Rows 135#  15 Ab-mat Sit Ups  25 Double Unders  For Time:  100 yard sprint  100 yard carry heavy bag 100#  100 yard sprint  100 yard carry sandbag 70# 100 yard sprint  100 yard sled push 65 (low grip)  For Time:  Lunge 50 yards 70# sandbag (estimated)  10 Ground to Shoulder 100# heavybag  50 yard sled push 65#  10 Ground to Shoulder 100# heavybag  Lunge 50 yards 70# sandbag  Went out to a football field with my brother Ben and friend Ben yesterday to do this odd object training.  Back Squat 7 x 5 x 270  Shoulder Press 7 x 5 x 135  I'm leaving Friday for Florida, so I'm trying to finish up my strength program before I go. I'm going to be spending a lot of time on mobility while I'm gone!  DM

The 2014 Reebok Crossfit Games just ended this past Sunday. I have A LOT of thoughts after watching each event this past week. I will share those this coming weekend on my way down to Florida since I have 10 hours in a car. I am not going to take the time to type up all the training I have done the past 5 days. I honestly don't even remember much of it other than I finished the 2nd week of Smolov Jr. and started week three yesterday. I also continued the C2B Pull Up progressions yesterday with 7 sets of 7 with 60 second breaks. A little comparison between Rich and I. I will post what I did today tomorrow.  DM

Session 1: (9:15-11:35)  Crossover Symmetry Activation + 35 min Mobility Work  Back Squat 6 x 5 x 260, 1 x 5 x 275  Shoulder Press 7 x 5 x 125  Practice Free Standing HSPU for 30 Minutes  I was able to string 4 Free Standing HSPU together. Took a break to watch the first games event which was The Beach. I'm hoping for the podium at the end of the week to look like: Rich Froning, Ben Smith, and Dan Bailey. For the women; Julie Foucher, Annie Thorisdoter, and Camille Leblanc Bazinet. After watching the games I had lunch and washed the 7 new mats I got to put in our garage.  Session 2: (3:15- 6:15) Overhead Squat 1RM  135, 165, 185, 215, 235, 255(f), 255  Snatch EMOM x 15 Min  Minute 1: 1 rep at 165  Minute 2: 1 rep at 170 Minute 3: 1 rep at 175  Minute 4: 1 rep at 180 (failed 3rd round)  Minute 5: 1 rep at 185 (failed 3rd round)  Repeat 3x  EMOM x 15 Min Minute 1: 50 Dubs Minute 2: :30 Se...

Session 1: (10:00-12:15) Crossover Symmetry Activation + 20 min WU  Bench Press 8 x 2 x 200  20 minute AMRAP  21 Bench Press 115# 21 L-Pull Ups  3 rounds + 32 reps  Hang Power Clean Heavy Set of 3  135, 155, 185, 205, 225(f)  - then -  5 x 3 x 165  (tried to practice perfect form)  So close to getting 4 full rounds on the 20 min AMRAP! I was so tight after the metcon that I could barely do a clean. Right after work tonight I did. . . 5 sets: 250 Meter Row 15 GHD Sit Ups I took small breaks between, but went as hard as possible for both movements. Kept the row between 49-50 seconds on average. Put up a list of goals on the wall in our garage today! DM

Session 1: (9:00-12:00)  Crossover Symmetry Activation + 30 min WU  Back Squat 6 x 6 x 245  C2B Pull Up Progression  7 sets of 6, :50 rest between sets  Shoulder Press 6 x 6 x 120  Squat Snatch  5 reps on the minute for 5 min @ 95#  - rest 1-2 minutes -  4 reps on the minute for 5 min @ 105#  - rest 1-2 minutes -  3 reps on the minute for 5 min @ 115#  - rest 1-2 minutes -  2 reps on the minute for 5 min @ 135#  - rest 1-2 minutes -  1 rep every 30 seconds for 5 min @ 145#  Snatch Pull 5 x 2 x 215    Trained with my brother and his friend this morning. I got them started on crossfit (specifically for baseball) about a week ago. Both squatting and pressing felt good today. I need to continue working on getting my C2B flow better. I am getting each rep for the most part I just need to work on cycling through them faster.  Morning Training Session   ...

Saturday I decided to make a lighter volume day because my body felt run down again. I think a big reason that I feel run down is because of the volume ive been doing. hopefully I will get use to it soon. Back Squat 10 x 3 x 285 Shoulder Press 10 x 3 x 135 Bench Press 5 Rep Max 135, 155, 185, 205 All of these were heavy! a little bit of yesterdays training  Today I did a good bit of mobility as well as reorganize my garage gym. I mounted my crossover symmetry system to the wall and a few hooks to hang bands, jump ropes, and belts. I have ordered a couple things to go on the wall and I will post a pic when they arrive. working on some mobility in the garage this afternoon     Congratulations to my brother on winning the state championship in baseball. He will be headed down to Florida in a little over a week to compete for the south east regionals. If they win they will be going to Maine to compete against teams from all over the world for the bi...

Everybody has those days where there body feels horrible and you don't feel like doing anything. Today was one of those days for me.  Practice L-sit Press to Handstand  Back Squat 8 x 4 x 270  Shoulder Press 8 x 4 x 130  Power Snatch 1RM  95, 125, 135, 145, 155, 165, 175, 185(f)  - then -  5 reps on the minute at 105 for 10 minutes  3 rounds 1 Minute Banded Plank  20 GHD Sit Ups  Mobility work for 15 minutes  Hopefully I will feel better tomorrow.  DM

This morning for recovery I took an ice bath, got in the sauna, and foam rolled. I spent the majority of the day afterwards playing soccer and swimming with a couple friends. Both these friends are leaving the country this Saturday for 11 months to go back to Papua New Guinea where there parents are missionaries. I am praying for there safety and that the Lord will use them in mighty ways.  Hitting it hard again tomorrow AM!  DM

Session 1: (9:15-11:45) Warm Up and Mobility for 30 Minutes  3 Max effort sets of :  1 Muscle Up 1 Muscle Up + 1 Ring Dip  1 Muscle Up + 2 Ring Dip  1 Muscle Up + 3 Ring Dip  …  I got to the set of 5 ring dips on all three attempts Back Squat 6 x 5 x 255, 1 x 5 x 275  Shoulder Press 7 x 5 x 125  Deadlift heavy set of 5  225, 275, 315, 335, 355(f)  I worked out in the garage with my brother and his friend this morning. It was fun and the energy and effort that was put in was amazing! My back wasn't feeling up to par on the deadlifts. It felt weird after the 3rd rep at 355 so I called it on those. Didn't want to risk anything.  Session 2: (3:00-5:15) Crossover Symmetry Activation  30 minute Warm Up and Mobility  4 Rounds For Time:  400 Meter Run  4 Muscle Ups  40 Double Unders  10:01    Pinch Plate Carry 4 sets x 70 yd x 35# each hand  Crossover Symme...

Session 1: (9:45-12:35)  Crossover Symmetry Activation + 20 min WU  Practice Free Standing HSPU  Power Clean + Power Jerk  135, 155, 185, 205, 225, 235(f), 245 PC  Improving Clean & Jerk Cycle Times  AMRAP :30, rest 1:30  3 rounds @ 205  3 rounds @ 185  3 rounds @ 135  Bench Press 5-5-5-3-3  12 KB Swings at 70# between sets  155, 175, 195, 205, 210  I need some work on my Power/Push Jerks. I honestly have no idea how many reps I got each round on the clean & jerks. I went hard, and in the end that's all that matters.  Session 2: (3:30-6:15)  Box Jump for Height  Worked up to 49 inches (1" PR)  Practice Free Standing HSPU (again)  Sgt. Slaughter” 3 Rounds of: 1 minute to complete: 100 yard sprint (50 yards out and back) 2 minutes to complete: 200 yard sprint (100 yards out and back) 3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back) ...

Session 1: (8:30-11:15)  Crossover Symmetry Activation + 30 min WU  C2B Pull Up Progression  7 sets of 6; :60 rest between sets  Shoulder Press 6 x 6 x 115  Back Squat 6 x 6 x 235  Squat Snatch 3RM T&G  75, 95, 125, 135, 145, 165, 175, 185(f)  I started 3 new specific programs today! Crossover Symmetry, Smolov Jr. for Squat and Press, and Ben Bergerons C2B Pull Up Progression. I will be doing the C2BPU Progression every Monday.  Session 2: (3:00-3:45 & 8:30-9:45) Mobility for 30 minutes  Active Recovery Row 3k  Back Extensions 3 x 10 x 55  Crossover Symmetry Plyometric  Great day of training! Hoping to 1 up it tomorrow.  DM

My goal as I have mentioned many times. . . is to qualify for the Crossfit Games. Over the past week or so I have made a few changes to my regimen, but I now feel confident that I have a solid plan to reach a smaller goal by the crossfit open next year. Qualify for the South East Regionals. There is a lot I need to improve on between now and march to make this dream a reality. I feel that if I train as hard as I can and try to eliminate as many weaknesses as possible that I will have a decent shot. However, I am not expecting to qualify for Regionals; that is my goal and I am going to do everything in my power to make it happen. The result in the end is all dependent on weather its God's will or not. If it happens to be that I make regionals, then great, but if not then I will except it and continue to train as hard as possible for the next year. Now its time to talk about all the training and hard work that is going to have to happen between now and march. When it comes...

Front Squat 1RM  225, 255, 275, 295(f)  Snatch 1RM  135, 155, 175, 195, 205(f)  10 pound PR on snatch.  60 minutes of mobility  I will post a training update this weekend. Some good stuff coming up.  DM 

Crossover Symmetry Activation  "Crossfit Total II"  Clean 1-1-1 ; 265, 275, 285(f)  Overhead Squat 1-1-1 ; 205, 225, 245(f)  Bench 1-1-1 ; 205, 225, 245(f)  Very excited about the 15# clean PR. I got under 285, but lost it forward when squatting up. Only comment I have for Overhead Squat is that it needs to improve. Bench… I'm not too worried about, but it would be nice to get 250 next time I go for a 1RM.  Backflips & Round off Backflips  Worked on this stuff for a while. My brother Ben successfully learned the backflip and can consistently land it. I can now consistently do a Round off Backflip.  Max Muscle Ups  12 reps ; PR of 1 rep Considering I haven't been doing muscle ups often I am happy with this number. It needs to get up to 20 reps unbroken by March. Ben also got 4 reps; which bested his previous PR of 2.  Crossover Symmetry Recovery  I wasn't able to train yesterday do to a allergic reaction. He...

Crossover Symmetry Activation  "Crossfit Total"  Back Squat 1-1-1 (335) PR  Shoulder Press 1-1-1 (155)  Deadlift 1-1-1 (405) PR  Very happy with the squat and dead. Especially since that is my first lift over 400 pounds. My previous best on shoulder press was 165, so I guess it was just not fully there today.  Crossover Symmetry Iron Scap  - rest a little -  Crossover Symmetry Iron Scap  I did it twice just because I felt like it. Iron Scap is definitely the hardest of the four crossover symmetry workouts.  This week is just kind of a testing week to figure out a good program to get on so I can maximize my training efforts. Sunday my family leaves for the beach for 4 days. When I get back it is going to be a lot of hard work in preperation for next March.  This weekend on the way down to the beach I will type up a recap of my mission trip to Macedonia  DM