Drew Mathews Training

I am going to refrain from posting for the remainder of the week. I will give an update of some stuff this weekend.

A.  Back Squat - 5 x 7 @ 255 lbs  B.  Every minute on the minute for 10 minutes:  5 Deadlifts (275 lb) 20 Double Unders  It took 23 to 24 seconds for each round (giving me 37-36 seconds of rest)  On the Deadlifts I focused on controlling the movement throughout rather than bouncing it off the ground to aid in getting it up.  C.  3 minutes of Strict Toes-2-Bar Did not count, just went  D.  Run  5 sets of 800 meters (1:1 rest)  3:00, 2:58, 2:59, …  (On the 4th set my hamstring got all knotted up and I had to stop. I'm guessing it was from the squats and deadlifts I had done prior to this)  I came back and mobilized and tryed to get the knot out of my hamstring. Disappointed I couldn't do all 5 sets, but did what I could without risking injury.  Drew Mathews

A.  3 Position Clean (hip, knee, ground)  135, 165, 185, 205, 225, 235, 255(f)  B.  5 sets of:  5 Strict Shoulder Press (135 lb)  5 Weighted Pull Ups (50 lb) C.  Complete the following for time:  Run 1k  40 Thrusters (95 lb)  40 Chest to Bar Pull Ups  40 Bar Facing Burpees  13:31 2 hour break between C and D D.  Every 3 minutes for 24 minutes (8 sets) Run 300 meters 10 hang power snatch (75 lb)  5 HSPU (3 strict and 2 kipping)  Average time was 1:40 (so about 1:20 rests)  On the 3 position cleans I could have gotten 255, but I lost my grip trying to reset on the way down. For the Metcon my hopes were to not stop moving, but when it came to the Burpees I was already gassed and it took longer than I had planned. Conditioning is the main area that I need improvement on.   A little video of my 3 position cleans today…  Drew Mathews

A.  3 Position Snatch (hip, knee, ground)  95, 125, 135, 145, 155, 165, 175, 185(f)  175 was a 20 pound PR for this complex.  Back Squat - 4 x 9 @ 240 lbs  B.  5 rounds of:  In 1:30 complete the following 6 muscle ups Max power clean and push jerk with time remaining (165 lbs)  Rest 1:30 between rounds  12-6 (the most I got was 12 and the least 6) C.  5 sets of:  10 Strict Toes to Bar  10 Good Mornings (115 lbs)  D.  Continuos Sled Drag for 20 minutes (45 and 25 lb plate)  Starting today I will be using this new format for posting. Each letter represents a different aspect of training. Weather that be gymnastics, strength, metcons, intervals, accessory work, etc. I feel this is more structured and will be easier for me to track.  Drew Mathews

It's been a long past week. Hoping to have the car problems fixed sometime this next week.  Catch up on the last two days…  Friday:  Day off of school so I went and trained with Hudson around 11:30.  Clean (from blocks) heaviest set of 2 reps  155, 175, 195, 205, 225, 235, 245, 255  Box Step Ups  5 reps each leg @ 95, 135, 155, 155  20 minute EMOM  Even - 10 Thrusters (95 lb) + Airdyne  Odd - 10 Box Jumps (24")  + Airdyne  This was miserable. The 10 Thrusters were definitely the worst part.  Saturday:  This morning I volunteered to help out organizing a 5k for the piedmont women's center. Afterward I did…  Snatch work up to your heaviest set of 2 reps  95, 125, 135, 145, 155, 165, 175, 185, 195, 200(f)  "Amanda"  9-7-5 reps for time of:  Muscle Ups  Squat Snatch (135 lb)  4:56  Honestly, I was stoked to get under 5 minutes. I was expecting 5:15i...

On Friday night I got in an accident and most likely totaled my car. I am going to look at it and will know for sure within the next couple days. Just praying that God will work everything out.  Saturday:  Clean  1 rep @ 135, 165, 185, 205, 225, 245, 265  2 x 1 reps @ 235  Snatch Balance + Overhead Squat  3 x 2+3 @ 145  Back Squat  3 reps @ 225, 255, 275, 305  2 x 5 @ 265  Sunday:  Clean Heavy Single  135, 185, 205, 225, 245, 265, 285(f), 305(f)  Deadlift 1 Rep Max  305, 355, 395, 410, 435  Bench Press  1 rep @ 135, 185, 205, 225, 245  10 reps unbroken at 185  Even though I missed 285 I went for 305. I got under it but didn't get it up. I can feel a squat cycle in my near future. Deadlift was a 30 pound PR!  DM

I took Monday off and rested my arm. Came back in Tuesday feeling great and hit some pretty solid lifts.  Tuesday…  Back Squat (3 second pause)  4 x 3 @ 255  Sumo Deadlift 3 Rep Max  185, 255, 275, 305, 345, 375, 400  Hang Clean  1 rep @ 135, 155, 165, 185, 215, 235, 255  Power Snatch 2 Rep Max  135, 145, 155, 165, 175, 185  I had to catch up on what I missed Monday, so all I did was the strength work.  Then today was more of a full day of training.  Halt Snatch (5s concentric to the knee, 3s halt at the knee)  4 x 2 @ 150  Front Squat ( Unbroken, rythmical tempo squats)  4 x 3 @ 220  Pull Ups max effort set 44  3 sets of:  4 Push Press (170 lb)  8 Pendley Row (135 lb)  2 sets of:  10 Strict Pull Ups  8 Split Squats per leg (20 lb dumbbells)  Still not where I want to be with pull ups, but that is 4 more reps than last time I tested...

Friday:  Clean work up to 90% then 2 x 1 135, 165, 185, 215, 225, 235, 255, 2 x 1 @ 225  Snatch Balance + Overhead Squat  3 x 2 + 3 @ 140  Back Squat  3 reps @ 225, 255, 275, 305, 2 x 6 @ 260  Saturday:  Squat Clean Heavy Single  135, 155, 185, 205, 225, 245, 265, 285(f)  Power Clean Heavy Single  225, 245, 265 (20 lb PR)  Back Squat  3 reps @ 225, 245, 275, 315 Lots of sets and reps at 245  At 0:00 (For Time)  30 Squat Cleans (205 lb)  5:25 At 10:00 (For Time)  30 Muscle Ups  5:30 Sunday:  I warmed up and got into the second week of the wodapalooza workouts. In the middle of the first workout I felt a shock of pain go through my arm into my shoulder and ended up having to stop after trying multiple times to pick the weight up. It's nothing serious, but I'm not going to chance it. For me it's not worth risking it for this competition, the Open is what really matter...

Halt Snatch (5s concentric from floor to knee, 3s halt at knee)  4 x 2 @ 140  Front Squat - 4 x 3 @ 210  Rhythmical tempo squat, be reactive and explosive coming out of the bottom  3 sets of:  4 Push Press (170 lb)  8 Pendley Rows (135 lb)  2 sets of:  10 Split Squats /leg (20 lb DB's)  10 Strict Pull Ups  Wodapalooza workouts 3 and 4 were announced tonight. Some hard workouts coming up the next couple days.  DM