Drew Mathews Training

Session 1:  Strength  Back Squat 4x275, 3x335, 3x3 380 Deadlift 5x5 365  Squat Snatch 3 reps EMOM x 15 minutes (135)  Session 2: Workout 12-9-6 Muscle Ups 50’ Handstand Walk  -rest 5:00- 12-9-6 Bar Muscle Up 50’ Handstand Walk  Scores  1 - 7:01 2 - 6:36  Would like to eventually have unbroken sets on muscle ups on a workout like this. Kept HSW unbroken each set  Accessory  10:00 Steady Pace 100’ Single Arm DB Overhead Carry (50) R/L 100’ Sandbag Carry (150) 10 KB Swings (70) 

Session 1: Workout 3 rds  15 SHSPU 3 Peg Board  -rest 1:1- 100-80-60-40-20 Double Unders 10-8-6-4-2 Muscle Up -rest 1:1-  3 rds 2 Peg Boards 15 SHSPU  Scores: 1 - 8:54  2 - 8:58  3 - 7:40 Session 2:  Strength  Power Clean + Push Jerk 1 x 205, 225, 5x1 255  *need more thoracic and shoulder mobility. The catch (lockout) is a difficult position for me to hit.  Accessory  3 sets  3 Tempo Bench (205) (2:2:0:0) 10 Bent Over Single Arm Row (53) (controlled eccentric) 

Strength  Back Squat 3x275, 3x335, 5x4 365 Hang Snatch + Overhead Squat (2+3) - 135, 145, 155, 165, 175, 3 x 185  Snatch Deadlift 4 x 3 255  *smolov squat days always take a lot out of me.  Workout 3-2-1 Legless Rope Climb 9-7-5 Squat Snatch (135)  Score: 5:34 

Workout 10 min AMRAP 10 Air Squats 9 DB Snatch R (50) 10 Push Ups 9 DB Snatch L (50) Didn’t record number of rds, but I did go a challenging speed. 

Aerobic Capacity  Row 2 x (250m Fast, 500m Moderate, 250m Fast) rest 2:00 b/t sets -Rest 2:00- 2 x (100m Sprint, 300m Easy, 100m Sprint) rest 2:00 b/t sets  Paces: Pt 1:  Fast - 1:42-1:44 | Mod - 1:56-1:57 Pt 2:  Sprint - 1:30-1:31 | Easy - 2:00+  Active Recovery Hike (4 miles) 

Session 1: Strength Back Squat 3x275, 3x315, 3x350, 3x4 365, 5x365 Squat Clean 3 reps (165) OTM x 10 min  *happy with my positioning on squat cleans. Mobilized front rack before and noticed a big difference.  Session 2: Workout   “Lynne” 5 rds Bench Press (185), max reps -rest 1:00- Strict Pull Ups -rest 3:00-  Score: 1 - 13 + 20 2 - 11 + 12 3 - 8 + 11 4 - 8 + 11 5 - 8 + 12  *did this one with Blake and Ben. Fun pump sesh  Core/Midline  Reverse Tabata L-sit Hold  Reverse Tabata L-sit Hold from Peg Board 

Session 1: Strength Back Squat 3x275, 3x315, 3x350, 3x3 365, 3x380 Snatch 3 reps OTM (125) x 15 minutes Tempo Clean Grip Deadlift 3x3 300 (4:0:4:0)  *focused on clean smooth snatches. Am going to spend a couple months dialing in my technique and positions for the Olympic lifts with lots of OTM work.  Session 2: Workout 4 sets 25 Cal Row 100’ HS Walk 25 Cal Row  -rest 1:1 b/t sets-  Scores: 1 - 4:28 2 - 4:27 3 - 4:20 4 - 4:25 *did 50’ unbroken then two 25’ sections on HSW each set.  Core/Midline 3 sets 30 Alt Leg V-Ups 1:00 Side Plank R 1:00 Side Plank L 10 Weighted Single Leg Glute Bridge