Drew Mathews Training

Strength  Back Squat 4x275, 4x330, 3x370, 2x4 370  Hang Snatch 2 x 135, 145, 155, 165, 175, 185, 195  Snatch Bent Row + Muscle Snatch + Sotts Press 3 x 5+3+3 Gymnastics  Fast pace, but NFT  10 Peg Boards 10 Rope Climbs 15’ 15 Muscle Ups  Accessory  Good Mornings, 3x7 135 

Session 1: Strength Back Squat 3x275, 3x290, 5x4 330 *no lifters, knee sleeves or belt today.  Workout 7 min AMRAP 12 T2B 3-6-9-12… Squat Snatch (135)  -Rest 5:00- 7 min AMRAP 12 T2B  2-4-6-8… Squat Snatch (165)  Scores: 1 - 79  2 - 65 *unbroken on T2B for most of workout. Quads were burning on the snatches. With the 165 I was letting it crash down on me occasionally rather than meeting the bar.  Accessory  4 sets  8 DB Strict Shoulder Press (2x50s)  10 DB Upright Row (2x50s)  *overhead mobility needs attention 

Session 1:  Aerobic Capacity  Row 2 sets 3 x (90 sec Fast, 30 sec rest)  *paces averaged 1:45 for all sets  *legs were really sore from yesterday, fatigued quickly Session 2: Strength  Hang Power Clean + Power Clean + Clean Pull - 1 x 185, 205, 225, 235, 255, 265  Push Press 5 x 155, 175, 190, 200, 215  Gymnastics 6 sets  1 Strict Muscle Up 2 Muscle Ups 3 Strict Ring Dips  *unbroken complex for all sets Strict Deficit HSPU, 5x5 (4”)  SHSPU, 2x90% ME (10, 11) 

Session 1: Strength  Back Squat 3x275, 4x315, 3x4 350, 5x350 3 Position Snatch (High, Above Knee, Below Knee) 135, 145, 155, 4 x 165 Snatch Singles 5 x 185  Overhead Squat 3 x 185, 215, 245, 255  *Back squats felt quick and stable, hamstrings and glutes were activated.  *kept the snatches light to work positioning in the pulls and bottom position. Singles felt good. No failed attempts  *OHS felt heavy at 255. No belt. Lost my good bottom position on last rep at 255. Shoulder strength and core stability is the weak link here.  Session 2: Workout  21-18-15-12-9-6 T2B 11-9-7-5-3-1 Sandbag Cleans (150)  Score: 9:56  *Limiting factor here was mostly my grip. Left arm mainly. Confused to why my left arm fatigues quicker when it comes to grip.  Accessory  3 sets 8 DB Split Squats R/L (50’s)  :30 Weighted Plank Hold (45 plate)  100’ Sandbag Carry (150) 

Workout 1  10 min AMRAP  4 Power Snatch (165)  4 PHSPU (Comp + abmat)  Score: 6 + 5 Workout 2  Steady pace, NFT 2 Peg Boards 100 Double Unders 2 Peg Boards  100 Double Unders  2 Peg Boards  Score: 5:38 

Workout  3 rds 7 Deficit HSPU (6”) 7 Sandbag Cleans (150) 100’ Sandbag Bear Hug Carry  -rest 1:1- 3 rds 5 Deficit HSPU 5 Sandbag Cleans 75’ Sandbag Bear Hug Carry  Set 1 - 6:17 Set 2 - 5:15 *destroyed my core and posterior chain. HSPU were unbroken both sets on all rds.  Strength  Bench Press 5 x 165, 185, 205, 215, 225  Hang Power Clean 3 x 185, 215, 230, 245, 255  *my bench is a bit asymmetrical. Need to fix that imbalance. 

Session 1: Strength 3 Position Snatch (High Hang, Above Knee, Below Knee) 135, 155, 165, 175, 185, 3x165  Back Squat 3x275, 4x315, 3x4 355, 5x355  Overhead Squat 3 x 165, 185, 215, 225, 245  *OHS were shaky. Need to build stability and strength in that movement. Probably a big contributing factor to my snatch weakness.  Session 2:  Gymnastics Pt 1 12 min EMOM (6 rds) 1 - 50 Double Unders  2 - 6 Muscle Ups  Gymnastics Pt 2 16 min EMOM (4 rds)  1 - 1 Strict Muscle Up + 10 sec Negative  2 - 5 L-sit Press to Headstand 3 - :30 Banded Plank Hold  4 - 12 T2B