Drew Mathews Training

Sesh 1: Weightlifting: Back Squat 4x9 270 Deadlift 5x 225, 275, 315, 335 Skill Conditioning: 5 rds, NFT 50 Double Unders 4-5 Muscle Ups (3rds of 4, 2rds of 5) Sesh 2: Conditioning: 9-7-5 Power Cleans (185) 30yd HS Walk Accessory: Good Mornings 3x10 115 Front Rack Step Ups 3x5 95 R/L Max effort Sand Bag Hold (150)

Session 1: Weightlifting:  Shoulder Press 8x4 135  Capacity Builder (Progression): EMOM x 10 minutes 9 Bar Facing Burpees  Accessory: 4 sets 12 DB Tempo Bench (4:0:0:0) 12 KB Bent Rows  12 Breaths in Banded Plank  Session 2: Run Intervals: 20 min Easy Pace 3 min rest  6x (90s easy pace, 45s hard pace) w/ no rest between sets Kokoro Yoga (30 min) 

Speed Work: Starting Sprint x 5 Agility Ladder Drills x 2 each 5-10-5 x 5 Diagonal Sprints x 3  Gymnastics: 3 sets:  20 reps each of LYTP variation 5 Turkish Get Ups (per arm) 3 sets: 10 pronated shoulder pass throughs 10 supinated shoulder pass throughs Accumulate 45s narrow grip dead hang 3 sets: 15 Maltese DB Press 20 alt single leg donkey kicks  10 supine leg raises + 20 supine side to side leg raises + 20s tucked hollow hold Pliability | Mobility work for 1.5 hours

Weightlifting: Back Squat 10 x 3 @ 285 lb.  Power Snatch (2 pos pause) + 3 OH Squat  … Technique work at 135 lb Gymnastics:  A) Complete: - 3 x 10 kip swings - 3 x 10 kip swings with re-grip - 3 x 8 half rep toes to bar (bottom half) - 3 x (5 butterfly chest to bars + 5 bar muscle-ups + 5 TTB) B) Complete: - 3 x 5 rocking high arch - 5 x 5 ring swings - 3 x 5 supine hollow to arch - 5 x (2 ring swings + 2 chest to rings) - 5 x (2 ring swings + 2 chest to rings + 2 ring muscle-ups without dip) - 3 x 10 support swings - 3 x 5 swinging front dips - 3 x 5 swinging back dips

Weightlifting: Back Squat 4 x 5 @ 220, 3 @ 235, 2 x 2 @ 255, 1 @ 285 Power Snatch - hs - 135, 145, 155, 165, 175 Power Clean + Jerk - hs - 135, 165, 185, 205, 215 • sleep 7 hours • notes: squats felt good today! Legs are very fatigued! Missing Chloe a lot… it’s affecting my mood and motivation to do things. 

Active Recovery Day 3 rounds with a partner 20 Cal Row 20 Deficit Push Ups (2”) Pliability Work (1 Hour) 

Weightlifting: Back Squat 3 x 8 @ 205, 5 @ 225, 2 x 2 @ 235, 1 @ 255 Hang Power Clean -  3 Reps @ 135, 155, 165, 185, 200 Clean Pull, 3 x 2 @ 255 3 Strict Press + 3 Push Press @ 75, 95, 115, 125, 135 1.5 Hours Pliability Work Notes: Chloe died yesterday, so emotionally I’m not in a good place. Training was very much going through the motions today and probably will be for a while.

SESSION 1 Weightlifting: Back Squat 3 x 8 @ 205, 5 @ 220, 2 x 2 @ 235, 1 @ 255 *all reps were explosive and quick up Muscle Snatch - heavy single - 95, 115, 125, 135, 145 Every 90 sec x until reach a heavy weight 2 Halting Snatch Deadlift (3 sec pause)  + Hang Snatch 95, 115, 125, 135, 145, 155 Midline / Skill Work: 2 rounds 60 second L-sit Hold (accumulative) 1 Strict Muscle Up 10 meter Handstand Walk * I suck at L-sits! They need work! Pliability / Mobility Work (1 Hour)  SESSION 2 Power Output / Conditioning: 10 rounds 100 meter Row (Go HARD AF) 5 Box Jumps, 38” * Full recovery between rounds (2 min ish) *tried to keep the pace (/500) as low as possible. Averaged 1:25-1:28. Pliability work 30 minutes  Notes: First day of Smolov cycle. First two weeks is intro phase. Sleep: 9 hours Nutrition: On point!