Drew Mathews Training

Strength  Shoulder Press 10x3 155  Muscle Snatch + Snatch Balance 2(1+2)x 95, 105, 115, 3x125  Conditioning  5 sets 5 Bench Press (205) 10 Sandbag Bearhug Squat (150) 20 Toes to Bar  Rest 1:1 between sets (alt with partner) 

Session 1: Aerobic Capacity -  (Lactate Threshold)  Row 5 sets 90 sec fast pace, 90 sec easy pace, 45 sec fast pace, 45 sec easy pace Rest 2:30 between sets  *Fast Paces - (90s/45s)    1. 1:44/1:44    2. 1:44/1:45    3. 1:44/1:44    4. 1:44/1:44    5. 1:42/1:40 Average meters per set: 1,150 Estimated total meters: 5,750  Session 2: Strength  Shoulder Press 8x4 150 Front Squat 2 x 185, 215, 235, 255, 275, 295, 305, 315 Weighted Box Jumps 5x5  *was feeling pretty fatigued coming into this session. Leg, lats and arms are feeling it from the rowing. 

Session 1: Strength  Deadlift 8x4 350 ( did 6 reps last set)  Snatch 5x4 OTM (95)  Snatch Waves (3x 3-2-1    1. 135-155-165    2. 145-165-175    3. 145-165-175 *kept weight light, focusing on technique. Lost some reps forward. The biggest issue I think is my hip mobility and shoulder mobility.   Gymnastics Conditioning 10:00 EMOM 1 - 50 Double Unders 2 - 5 Muscle Ups *unbroken on the double unders except one set. First three rounds of muscle ups were easy, last two a little tougher  Session 2: Conditioning  3 sets 5 min AMRAP 20 Cal Row 10 Sandbag Cleans (150) 20 Wall Ball (20) -rest 5:00 between sets-  Score:  1. 71 Reps 2. 71 Reps 3. 72 Reps  Skill Practice  DB Squat Snatch Technique Work (10 minutes)  *again, hip and shoulder mobility needs attention 

Strength Shoulder Press 7x5 145 Clean and Jerk 3 x 165, 185, 205, 225, 235, 245, 255 *cleans felt great as far as weight goes. I’d like for my feet to be closer together on the squat, the same as my front squat. On the split jerks I occasionally lose my core, need to work on that.  Conditioning  5 rds  6 Clean and Jerk (135) 6 HSPU 26 Double Under 13 Box Jump Score: 11:23 *kept relatively the same split throughout the workout. Box jumps was my weakest movement on this. 

Strength  Deadlift 7x5 335 Muscle Snatch + Snatch Balance 5x3(1+2) - 95, 105, 115, 125, 125 Overhead Squat - Technical work  *no belt on deadlifts. Reps felt quick, best 335 has felt.  Gymnastics  Strict MuscleUp 6x2  Strict Tenpo Deficit HSPU 6x4 (4”, 3:2:2:0) Muscle Up 8-6-4-2  *need to consistently do high rep sets of these movements 

Strength  Deadlift 6x6 315 Power Clean OTM 5x6 (145) Power Clean Waves (3x)  5 rep - 185, 195, 205 3 rep - 225, 235, 245 1 rep - 245, 260, 270  *felt like I really had the full posterior chain activated on the deadlifts. Happy about that, as it’s a struggle to always feel that.  Conditioning  3 rds 12 Sandbag Cleans (150) 3 Peg Board -rest 1:1- 3 rds 8 Sandbag Cleans (150)  2 Peg Board -rest 1:1- 3 rds 4 Sandbag Cleans (150) 1 Peg Board *set 1: 12:39 *set 2: 8:37 *set 3 3:38 *my forearms, arms, core, shoulders and just about everything is annihilated from this. Completely lost all feeling in my arms. Naïvely, I didn’t anticipate how the sandbags would effect the peg boards as much as they did. On each set, I went out of the gate a little quicker than I should have - fell off the pace. 

Aerobic Capacity Row 3 sets 350 Moderate Pace 150 Fast Pace 2:00 Easy Recovery Pace -rest 5-7 min-  2 sets 350 Moderate 150 Fast 2:00 Easy Recovery  *first set of 3 I averaged (Moderate- 1:51-1:53, Fast- 1:43-1:44)  *second set of 2 averaged (Moderate- 1:50-1:52, Fast- 1:38-1:42)  *1,000+ meters per set *total meters: 5,000+  Strength  Shoulder Press 10x3 150 Front Squat 3x 165, 185, 205, 225, 245, 265, 280, 295, 300 Conditioning  7 min AMRAP 3,3,6,6,9,9… Toes to Bar 2,2,4,4,6,6… Strict HSPU  Score: 115 reps  *did this a month or more ago and I think I got in the 90s. So that’s improvement! 

Aerobic Capacity Run  2 sets 400 m Fast  rest 60 sec 300 m Fast  rest 60 sec 200 m Fast  rest 3:00  *400s - 1:14-1:17, 300s - :54-:57, 200s :37 ish  ————— Strength  Deadlift 10x3 360  Power Snatch OTM 5x6 (115)  Power Snatch Waves (3x)  5 rep - 145 | 155 | 165  3 rep - 165 | 175 | 185 1 rep - 195 | 200 | 205  *last week of power snatches. Going to recycle through the wave progression but with squat snatching  Gymnastics Conditioning  10 min EMOM 1 - 40 Double Under 2 - 4 Muscle Up  * nothing special here. Using this as a progression. Each week the reps will be increased. 

Strength  Deadlift 8x4 340 Shoulder Press 8x4 145  *narrowed my feet and brought hands in a bit on deadlifts. Best these have felt.  *also am trying a slightly narrower grip on pressing. Like it so far.  Odd-Object Conditioning  5 rds, NFT  50’ Yoke Carry (360, 390, 410, 430, 450)  5 Sandbag Over Yoke (150)  * heaviest I’ve gone on yoke carry ever. Wasn’t terrible, but I noticed I was getting short of breath on last 2 set because of the compression.  Gymnastics Strict Muscle Up 7x2 Slack Line Practice  * muscle ups felt good. Transfer pull was equal per side. End of session fun with slack line. 

Strength  Shoulder Press 7x5 135  Muscle Snatch + Snatch Balance 5x3(1+2) - 95, 105, 115, 125, 125  Overhead Squat 3 x 165, 185, 205  * has been a while since doing oh squat. Focused on technique and was happy with my positions. Hips could be opened more. Stability was good. Reps were smooth, quick and easy all around. Didn’t push it, but I had another 40-50 lbs in me for 3 reps.  Played Tennis for 1 hr  ————— Conditioning  5 min AMRAP 9 Power Clean (135) 9 Box Jump Over (20” - no touch)  -rest 5:00- 5 min AMRAP  6 Power Clean (185)  6 Box Jump Over (24” - no touch)  -rest 5:00-  5 min AMRAP 3 Power Clean (225)  3 Box Jump Over (30” - no touch)  1. (4 rds) Should have done bigger sets on cleans. Should have gone faster in general.  2. (4 rds) Also should have gone faster. Splits died down as rds went on. Transitions should be less time.  3. (5 rds + 4) This set was better than other...

Strength  Deadlift 7x5 320  Power Clean 5x5  OTM (145)  Power Clean Waves (3 x 5-3-1) 175 - 215 - 235 185 - 225 - 245  195 - 235 - 255x2 sets  *cleans felt heavy after deadlifts  *could be quicker on descent when doing touch n go cleans  *need to sit back more in the catch on the power clean. Butt back and down, not throwing the legs out wide.  Accessory  3 sets 20 Tempo Pistol to Box  10 Single Arm Bent Over Row (70)  1:00 Sandbag Hold (150)  ————— Gymnastics  5 sets 1 Strict Muscle Up 3 Muscle Ups 5 Strict Ring Dips  +  10 x 1 Strict Muscle Ups (with negative)  *strict muscle ups need work. I favor my left side big time. Need to build strength in the top part of the movement. 

Strength  Shoulder Press 6x6 125  Bench Press 5 x 165, 185, 205, 215  Gymnastic Conditioning  5 sets  5 Pull Ups  4 Toes to Bar  3 Chest to Bar  2 Bar Muscle Ups  1 Peg Board * unbroken on the bar. Focused on smooth reps and transitions b/t movements with no chicken winged BMU.  -rest 5:00-  50 Strict HSPU  *first set did 10, then maintained 5 for the rest.  Notes: Currently working on some sort of system to track my recovery that I can use on this blog.  This weeks volume will be lower due to starting smolov jr for both Deadlift and Press. 

Strength Deadlift 6x6 305  Power Snatch 5x5 OTM (125)  Power Snatch Waves (3 x 5-3-1) 135-165-185 145-175-195 155-180-200 Box Jumps Weighted (20 lb DBs) 5x5 Accessory  3 sets 7 Good Mornings (135) 7 Front Rack Box Step Ups (95) R/L  21 Toes to Bar (unbroken)