Drew Mathews Training

Afternoon pull downs 4 x 10 180 seated rows 4 x 10 185 bb curls 4 x 10 45 weighted ring dips 5 x 5 20 (1 minute breaks) • Sleep 7 hours • Body feels decent • Notes: threw the baseball today. Tomorrow is the first day of fall baseball practice. 

Morning Pull ups 5 x 10 Ring Dips 4 x 12 Ring Push ups 5 x 10 1 minute each station 6 inches, L-bird dog, R-bird dog, plank Afternoon Lunges 3 x 20 25# dbs Leg curls 3 x 10 70# Leg extensions 3 x 10 80# • Sleep 7.5 hours • Body feels real good • Notes: not tons of time to train today, to much school work

Morning Bench press 5 x 135, 155, 165, 170 F, 170 Floor Press 5 x 135, 155, 160 Strict Press 5 x 95, 100, 105 Afternoon Dips 5 x 10 Push ups 5 x 20 Sit ups 5 x 20 • Sleep 8 hours • Body is good • Notes: threw the baseball this afternoon with my brother. 

No Training • Sleep 7 hours • Body feels great • Notes: went to the baseball field and hit for a while today

Afternoon 1000m row WU  Deadlift 1 x 135, 185, 225, 245, 265 Bench Press 5 x 135, 155, 165, 170 DB shoulder press 5 x 30, 35, 40, 45 Dips 4 x 15 Pull ups (deadhang) 3 x 10 Muscle ups - I worked on technique on the rings and on a bar • 8 hours sleep • body feels good, little tight • Notes: trained w/ my friend Ben today, always nice having a training partner. 

Morning Front squat 3 x 135, 185, 190, 195 Squat clean 5 x 135, 135, 155,  2 x 155, 155 Curls 15-10-5-10-15 (no dropping the bar) 35# - 45# - 50# - 45# - 35# Clean & Jerk 2 reps on çh the mifbnute 10 minutes 135#  Walking lunges 3 x 10 w/ 45# overhead • 7 hours sleep • body feels good • notes: going to hunted house tonight, can't wait

Morning  Bench Press 5 x 135, 135, 145, 155, 160, 1 x 15 135 Floor Press 15 x 95, 105, 115 Inclined Bench 10 x 95, 95, 95 Then we did some core work for about 5 minutes.  Did yard work for 1.25 hours.  • 7.5 hours sleep • body feels good, ready to go • mental worn down, tired

Afternoon 20 minute run easy pace (2.5) 10 pull ups, 30 push ups, 30 sit ups (rest 2) 10 pull ups, 30 push ups, 30 sit ups (rest 2) 10 pull ups, 30 push ups, 30 sit ups Front squat 5 x 95, 135, 145, 150 Good morning 5 x 95, 135, 145 1 minute at each station - 6 inches, R side plank , plank, L side plank, superman Taking the rest of this week somewhat easy (not as much volume), do to starting this new program on Monday.  • 7 hours of sleep • body is a little run down and tired • mental is ok, lot of school work lately

Afternoon Deadlift 1 x 185, 225, 245, 265, 275, 280 Snatch pull 2 x 3 135, 3 x 3 155 Power Snatch 1 x 95, 115, 125, 130, 135  PR 10 Minute AMRAP  3 power snatch 105  5 overhead squats 7 push ups :30 sec rest My score : 5 rounds 30 minute run (moderate pace) (4.15) Body felt good today, only got 6.5 hours of sleep though. 

10:30 Strength  Bench Press 5-5-5-5-5      135, 155, 160 x 3 sets Front Squat 5-5-5-5-5      135, 155 x 4 sets Clean Pulls 2 x 3 205, 3 x 3 220 Hang Power Clean 2 x 3 135, 3 x 3 155  - hang clean ladder 135-145-155-160-170-175-180-185 4:45 Metcon 3 rounds 5 power clean 135 10 burpees (to touching 8 ft target) 20 double unders 3:31 Calisthenics Pull ups 4 x 10  (deadhang) Push ups 1 x 25, 3 x 20 …deffinately need work on the push ups.  Felt a little run down today; I don't know why.  Going to hit it pretty hard tomorrow hopefully.  Drew

Friday 7 mile hike w/ 30# ruck Fun day of hiking w/ family. We went up to Table Rock.  Saturday was a complete rest day.  Sunday/Today 3 rounds - 2 minute rounds -400m run -Max Deadlift @ 185 w/ time remaining * no set amount of time for recovery My scores: 11-12-12 Reverse pull downs 4 x 10 165#  + 10 push ups b/t sets Seated rows 4 x 10 180#  + 10 push ups b/t sets 80 total push ups Great weekend I'm working on planning a 24 hour challenge for Christmas break.  It's going to be:  - 10 minute run  - 50 minute break 24x for a total of 24 hours I have 2 people who already said they would do it.  Get Better!!

This morning I started the day off by taking my dog for a 3/4 mile walk.  Strength workout right afterwards: Deadlift - find 3 rep max 3 x 260 Front squat - find 3 rep max 3 x 185 Pretty happy with these numbers. Would like to get them up 10-15 lbs in the next month.  50 burpees - for time 2:08  Burpees are not fun at all Took a little break then jogged up to a straight road and did 5 x 100m sprints  (35 second intervals) Then I went to a hill and did 5 x 25m hill sprints  (rest is walking back to starting point) Right before lunch I did some: Secondary Strength movements Lat pull downs  3 x 5 195# Seated rows 5 x 5 215# Weighted dips 5 x 5 45# Lunch and a break 3 rounds 1 minute - strict pull ups 1 minute - air squats 1 minute - handstand push ups *1 minute rest between movements 3 rounds - not timed  400m run 5 front squats 95# 5 back squats 95# 5 o/h squats 95# Did this workout mainly just for stami...

Weightlifting class today: Power Clean 1RM 1 x 205   5 lb PR Push Press (max reps) 12 x 135.  4 rep PR X-country (4:30) 1 mile warm up 1.5 mile trail run 4 x 100m sprints 1.5 mile trail run  ——————— Today No weightlifting just cross country race X-country race 5k race 20:23 PR Drew

Weightlifting class (10:30) 1 RM Back Squat 1 x 245     PR of 20# 1 RM Bench Press 1 x 205     PR of 20# X-country (4:30) 4.75 miles   38:40 Tons of homework today. Only a 3 day week so looking forward to Thursday.  Drew

Yesterday in weightlifting class we did: WOD # 1 Back Squat 5-3-1-1-1  245 lbs. 20lb PR Power Clean 5-3-1-1-1 195 lbs. …wasn't feeling good today on this Hang Power Clean 3 x 5 135 lbs …didn't have any chance to get another WOD in before I left to head down to Columbia for the mud run. I did get 20 burpees in before we left. ———————————— Today was a great day.  Mud Run 5.2 miles   36 obstacles So much fun. Best race I've done in my entire life.  …then after we were done my cousin talked me into doing a fitness competition which was.  15 pull ups 10 tire flips 150-200 lbs 20 burpees My time: 1:26  I came in 2nd by 3 seconds. Pretty fun. I think about 2-3 hundred did it, so pretty happy with that time.  Drew

Weightlifting class this morning (10:30) WOD # 1 Bench Press 1 x 5 135#, 1 x 3 155#, 1 x 2 190#, 1 x 1 200#  (PR of 15 lbs) Deadlift  4 x 5 205#, 1 x 1 245#, 1 x 1 255#, 1 x 1 265# (PR of 20 lbs) …100 crunches Pumped to get these numbers up. Would like to get these up to 315 dead and 225 bench by end of this year.  WOD # 2 6 mile run at moderate pace WOD # 3 Worked on technique and effeciency for the clean & jerk and snatch. (95) Drew

Today was an easier day, all I did was a 5k.  X-country 5k 20:47  *PR of 25 seconds Very happy about this time today.  I think I am getting sick. Not feeling to good.  Drew

WOD # 1   (6:30am) 3 rounds 1 minute each station • push press 95 lb • double unders • box jumps 20" • rest Kept breaking up the double unders, need some work on those.  WOD # 2   (10:30) -Bench Press 3-3-3-3-3 (Find 3RM) 3 x 185 PR of 5 lbs  (165,170,175,180) …then a rep test at 135 Reps : 15 PR by 2 reps -Strict Press 5-5-5-5-5 (Find 5RM) 5 x 100 (95 for 4 more sets) WOD # 3   (4:30) 5 mile run (42:00) WOD # 4   (6:10) 25 L-pull ups  (4:37) …rest 2 minutes 25 handstand push ups  (1:52) Getting Better Drew

WOD # 1 Squat Snatch 3 on the minute at 105 15 minutes …then WOD # 2 3 rounds 10 power snatch 95 lbs 400m run 6:46 I was barely breathing after this. My arms were so tight and my legs very fatigued. Very good WOD.  Drew

WOD # 1 (6:30am) 10 rounds (not timed) 5 strict ring dips @ 15 lbs 5 strict pull ups  WOD # 2 (10:30am) Back Squat 3-3-3-3-3 @ 210 Power Clean …EMOTM - 3 on the minute at 155 - 5 minutes - 1 on the minute at 185 - 5 minutes - 3 on the minute at 155 - 5 minutes Right after school I gave my brother a quick class.  His WOD: 400m run, 30 squats, 400m run, 30 walking lunges, 400m run, 20 burpees Crossfit Grandview WOD  WOD # 3 (4:45pm) Thruster complex - 10 minutes - 1RM - 1 Front Squat - 1 Push Press - 1 Thruster 1 x 145 WOD # 4 (5:30pm) 7 rounds  3 thrusters 95 lbs 5 pull ups 7 push ups (hand release) 5:58 …then  2 x 50 double unders Not happy about how the double unders turned out, I barley made 20 unbroken.  I've been taking my dog for daily walks lately, I've decided to make her a daily WOD also. Hopefully by the end of the year she will be able to run some short distance runs wit...

Weightlifting class this morning (10:30) Bench Press 5-3-3-3-3-3 - weights : 135, 155, 165, 170, 175, 155 - then a rep test at 135 my score : 11 Deadlift (hexbar)  5-5-5-5 @ 205 X-country (4:15) 1 mile warm up 7 x 800m runs 1 mile cool down Hopefully I'll be able to have a big training day tomorrow. (4+ WODs) Drew

X-country race 5k - 21:40 Not very happy with this time. Not a good day running, I was 30sec behind my best time.  More training tomorrow.  Drew

Weightlifting class Back Squat  (light) 5-5-5-5-5-5 135,185 x 4, 200 Power Clean Technique work for about 10 minutes at 135 and 155 X-country 1.5 mile warmup + 5.25 mile run 43:30 Taking it easy because i have a raace tomorrow. Hoping to PR. Drew

Weightlifting class this morning Bench Press 5RM  (10:30am) 5-5-5-5-5-5-5-5 135,155,160,165,170,165,155,135 ** (170) 5 lb PR EMOTM 20 minutes (4:30pm) 6 push press @ 95 - even minutes 3 snatch @ 95 - odd minutes Next came the thrusters… Find 1RM Thruster (5:30) 1-1-1-1-1 135,140,145,150,155 155 x 1 * PR of 15 lbs Need to work on some Flexibilty drills, I'm barely keeping my hells on the ground for a full front squat.  Drew