Drew Mathews Training

Squat Clean 2 x 135, 185, 205, 225, 245, 1 x 275, 300pr, 305f Max Muscle Ups - 18 reps Barbell Back Rack Walk x 10 yards x 315, 365, 405, 455, 505 10 Strict Toes to Bar between sets Thruster 3 x 135, 155, 185, 205, 225f Took a lighter volume day today. Sleep 7 hours

Power Clean 2 x 135, 165, 185, 215, 225, 225, 225  3 rounds of  1 minute - Burpees 1 minute - Double Unders  1 minute - Dumbbell Snatches (50)  * rest one minute between movements Run Intervals  10 x 200 meter uphill  walk back to start is rest 3 sets of  8 Pendlay Rows (165)  5 Parallette Shoot Throughs Crossover Symmetry Iron Scap  Mobility Work for 30 minutes I didn't go to heavy on cleans because of my wrist. It's still bothering me. I've done tons of mobility for it, so hopefully it will start to improve.  Sleep 7.5 hours 

Back Squat 4 x 9 x 275  Squat Snatch 2 x 95, 135, 155, 175, 185, 195, 205f  Double Tabata Row  8 rounds of 40 sec on / 20 sec off  Score: best 206m, worst 191m  I had to stop snatching due to my wrist/thumb. I broke it last year and it just recently has started to bother me. Only on OHS and snatches. I'm going to get it looked at if it does start feeling normal soon.  10-9-8-7-6-5-4-3-2-1  Shoulder to Overhead (155) Chest to Bar  6:58  3 sets of  1 minute Banded Plank Hold  15 GHD Sit Ups  GHD Hip Extensions 3 x 10 x (65) Crossover Symmetry Plyometric  Mobility Work for 1 hour (accumulated) 

Turkish Get Up - 1 rep per arm x 35, 53, 70  Power Clean 2 x 135, 165, 185, 215, 235, 255  - then -  2 reps on the minute for 10 minutes (5 min at 185, 5 at 215)  Bench Press 10 x 135, 5 x 165, 185, 215, 235, 255, 260pr  10 rep max at 190  7 minute AMRAP  1…2…3… Burpee Muscle Ups  Squat Clean and Jerk (185)  This was the first time I've ever gone relatively heavy on Turkish get ups. Pretty challenging movement.  sleep 7.5 hours 

Zombie Press Practice for 20 minutes  Back Squat 4 x 9 x 275  Squat Snatch 2 x 95, 135, 165, 185, 205f  - then -  2 reps on the minute for 10 minutes at 145  For Time:  3 rounds of the complex - 1 Power Snatch/1 Hang Snatch (full)/2 OHS (155)  9 Chest to Bar  9 Kettlebell Swings (70)  2 rounds of the complex  15 Chest to Bar  15 Kettlebell Swings (70)  1 rounds of the complex  21 Chest to Bar  21 Kettlebell Swings (70)  10:50 I got close on the zombie press. Should have it fairly soon. On the snatches I got under 205 the second time but didn't get it up. My wrist felt tight so I didn't go for a second attempt. I don't know what was wrong with my snatches but they all felt soft when I caught them in a squat. I'll continue to work on positioning and see if I can get that straightened out.  After a few hour break… Row Intervals  7 sets - :30 on / 2:30 off  total - 1375 meters...

Power Snatch 3 x 95, 135, 2 x 155, 185, 205pr, 215pr, 225f  Max Power Snatches at 185 x 6 reps  10 minute EMOM  10 Chest to Bar Pull Ups  20-25 Double Unders  3 rounds of:  1 minute - Strict Handstand Push Ups 1 minute - Kettlebell Swings (70#)  1 minute - Box Jumps (24")  1 minute - Rest  Mobility work for 15 minutes  Mobility for 30 minutes (later on in the day)  sleep 8 hours  Notes: long and rough day all around

Back Squat 7 x 5 x 295  Squat Clean 4 x 135, 165, 185, 205, 225 - then -  4 reps on the minute for 10 minutes at 135  Mobility work for 20 minutes  sleep 7 hours  notes: legs are toasted

Power Snatch 4 x 95, 125, 135, 155, 165, 175, 185  - then -  4 reps on the minute for 10 minutes at 115  5 rounds (rest as needed)  10 Strict Pull Ups  3 Bar Muscle Ups  * 5 Burpee penalty for coming off the bar during a round - 2 hour break -  Active Recovery Session…  Threw the baseball with my friend Ben then played a game of Rowling.  Mobility for 20 minutes  sleep 9.5 hours  notes: absolutely stoked about power snatching 185 four times. 

Back Squat 5 x 7 x 275  Push Jerk 4 x 135, 155, 185, 205, 225  - then -  4 reps on the minute for 10 minutes at 155  5 rounds for time 30 double unders  15 kettlebell swings (70#)  5:38  GHD Sit Ups 3 x 15  sleep 7 hours  notes: PR on the 4 rep Push Jerk (I think 10 pounds).  The Metcon was fast, but it burned the shoulders and forearms pretty nicely. 

Power Clean 4 x 135, 165, 185, 215, 235  - then -  4 reps on the minute for 10 minutes at 165  Every 4 minutes for 20 minutes (5 sets)  250 meter Row  10 Burpees  15 Strict Ring Dips  1:59, 2:05, 2:11, 2:17, 2:16  - few hour break -  Crossover Symmetry Iron Scap  Bench Press 4 x 135, 165, 185, 205, 225  One Arm Dumbbell Row 3 x 10 x 70  Mobility work for 20 minutes  sleep 8 hours  notes: on the power cleans I tryed to keep my feet no wider than squat stance. 

Muscle Ups in 60 seconds - 13 reps  Back Squat 4 x 9 x 255  Squat Snatch 4 x 95, 135, 155, 175, 185  - then -  4 reps on the minute for 10 minutes at 135  4 rounds  3 min on / 1 min off  1…2…3…4…  Hang Power Clean  Box Jump (40")  (RD1: 135, RD2: 165, RD3: 185, RD4: 205)  - took a few hour break -  2k Active Recovery Row  Crossover Symmetry Plyometric  Snatch Pull 3 x 3 x 215   Mobility work for 20 minutes  sleep 8.5 hours Long and busy day today! Excited for the new year. I have set some big goals for this year. I will share some soon.