Drew Mathews Training

push press 3 reps on the minute 135 for 15 minutes  3 rounds for time:  5 push jerks 135 50 double unders  my time: 5:32  On the second round my brother came out and walked in front of me screwing up my double unders which up until that point were all unbroken. So I think that hurt my time a little.  Did some practice with pistols (one legged squats) after the metcon.  Distance Run 12 mile run 1:44:12 This totally sucked!! I still have a headache and stomachache from this. Happy with my time though.  DM

I had a very busy day today. From 9:30 to 3 I helped my mon clean around the house. After that she took me to visit Swamp Rabbit Crossfit, a new box downtown Greenville. I got a shirt from there and I might buy a punch card that's good for 12 visits and use it over the Spring. Then when summer comes I will probably buy the unlimited package(unlimited classes and open gym). Real nice gym! back squat 5 x 185, 205, 3 x 215, 225, 1 x 240, 255, 265(fail) 5 rounds for time:  my time: 4:50 5 clean and jerks 115  25 double unders  I totally screwed up on the double unders, I missed probably a total of 10 jumps. I think I could nock off at least 30 seconds if I got those under control. 

Merry Christmas!  Very good morning, got some new weightlifting equipment and decided I wanted to do a Christmas WOD with them.  overhead squats 5 x 95, 3 x 115, 3 x 135, 1 x 185, 1 x 205  Major PR of 20 pounds on the overhead squat. Once I take the bar off the rack in more scared about not completing the jerk than I am about making the squat.  "Grace" 30 clean and jerks 115 for time:  3:38 That was the first time I had ever done grace and it sucked. After 10 reps I was allready winded. Need to keep working hard! split snatch 2 on the minute 115 for 10 minutes Good day of training, hope to hit it even harder tomorrow. 

bench press 5 x 135, 5 x 150, 5 x 160 - 5 rounds power snatch emom  - 3 on minute 95 for 5 minutes - 3 on minute 105 for 5 minutes - 1 every 30 seconds 135 for 5 minutes Power snatches went really well, I only failed 1 rep and got it imediatly afterwards.  later this evening I had a couple Spain minutes and decided to do some kettlebell work.  100 kettlebell swings 35 pounds - 3:32 Real grip and forearm killer! 

After the crossfit endurance challenge I was still sore but not enough not to get in a workout. barbell curls 5 x 10 45 inclined curls 5 x 8 20 pound dumbbells squat clean 3 reps on the minute at 135 for 15 minutes overhead squat 7 x 1 135, 2 x 1 185 Hit a major PR of 30 pounds on the overhead squat. Feel pretty good hoping to get in another WOD tomorrow.

Before the challenge even started that morning I got bored and decided to hit a workout with a friend.  bench press 10 x 135, 140, 145, 5 x 155, 185 barbell curls 5 x 10 45 inclined bench 3 x 10 95 barbell rows 3 x 10 95 squat clean 2 x 135, 1 x 155, 185, 195 snatch 3 x 1 135 Then…at 8 o clock at night the challenge started! The challenge was you run for ten minutes every hour on the hour and then rest for 50 minutes. You do that 24 times.  The first few hours were pretty good, but once it got into double digits it started to get a little harder. We had totaled 13 miles at 12 hours, the halfway point in the challenge. Me and my friends decided we wanted to bike up to Chick-fil-A for lunch, so right after we ran we jumped on our bikes and biked 3 miles their and 3 back. The winds were absolutely horrible, I think it was like 21 degrees F with like 20 mph winds.  When we got back we ran and jumped right back into the competion. Around hour 19 I had totaled 21 ...

Morning max out clean 215 , I failed 225 3 times. Got under it just couldn't squat it up. max out push press 8 x 155 • Sleep 7 hours • Body feels good • Notes: 10 pound PR on clean and push press

Morning bench press max out 205 back squat max out 265 Afternoon Fighter Fit * 1 minute each station battling ropes heavy bag strikes crunches w/ abmat upper cuts on bag mouy Thai bag strikes grappling dummy strikes burpees wall sits jump ropes tire flips (every 2 flips jump over tire) * 15 second intervals between movements Krav for 1 hour MMA for 1 hour • Sleep 7.5 hours • Body feels good, legs still little sore • Notes: PR on squat by 20 pounds!!

Afternoon 10 mile moderate paced run 1:25:12 • Sleep 8 hours • Body shins and hip flexors are sore • Notes: ran in the rain today

Friday back squat 5 x 5 185 Saturday 500m row warm up bench press 10 x 135, 2 x 10 145, 10 x 135 back squat 10 x 135, 5 x 185, 3 x 3 225 deadlift 10 x 135, 5 x 185, 3 x 225, 1 x 275, 295, 315 fail inclined db press 5 x 8 50 lb db's one legged leg press 3 x 5 / leg 195 lumberjack press 3 x 10 / arm 90 lbs muscle ups 5 x 2 w/ 10 kettlebell swings 50 lbs b/t sets • Sleep 7.5 hours • Body feels good • Notes: worked out with two friends today, Ben and Jacob. Also went to see the movie Red Dawn, great and intense movie.

Thursday bench press 5 x 135, 5 x 10 135 EZ bar curls 3 x 10 45 deadlift 5 x 135, 3 x 185, 3 x 225, 1 x 275, 295, 315, 325, 335 Friday / Today mostly a rest day, but did do some squats back squat 5 x 5 185 • Sleep 7 hours • Body legs still sore • Notes: PR on the deadlift by 10 pounds pretty happy about that.

Morning 3 v 3 basketball for 75 minutes Afternoon Fighter Fit 1 minute battle rope slams 1 minute heavy bag strikes 1 minute jump ropes 1 minute crunches w/ abmat 1 minute push ups and dips 1 minute ring rows 1 minute wall squats 1 minute tire flips (every 2 flips jump over tire) 1 minute grappling bag dummy strikes Krav for 1 hour MMA for 1 hour • Sleep 7.5 hours • Body legs sore • Notes: great session tonight

Yesterday Fighter Fit 1 minute - jump ropes 1 minute - battle rope slams 1 minute - heavy bag punches 1 minute - crunches with abmat  1 minute - dips and push ups 1 minute - ring rows 1 minute - wall ball shots krav maga for 1 hour Tuesday / Today back squat 10 x 135, 155, 175, 185, 5 x 205, 3 x 225, 1 x 245 power clean 3 x 135, 155, 165, 175, 185 ghd back extensions 3 x 15 w/ 25# plate  step ups 3 x 10 /leg 105 • Sleep 7.5 hours • Body feels good • Notes: good

Afternoon 8 mile run moderate pace 1:06:51 • Sleep 8 hours • Body wiped out • Notes: good run today, felt pretty good. 

Today as some of you know was my first weightlifting competition. Preparing for this I was trying to get down into the 148 weight class, but since I have very little body fat that plan didn't workout so well. I did all sorts of things trying to nock of the weight; didn't drink as much water, limited calories and fat intake, took many hot baths, got in asounas, and more things.  This morning once I got there around 8:30 I weighed in at 153, so that means I'm in the 165 pound weight class…unfortunate. We had about an hour to kill after that, so I drove over a got a bagel just to waste some time. I got back around 9:30 and they started a meeting around 9:45 explaining the rules and everything that we should remember.  Warming up I did acouple sets of 3 at 135 for bench, then did a practice at what my opening weight would be at 185… got it fairly easily. Then did acouple more reps at 135. Over all I was feeling pretty good, even though the room was really cold.  ...

Morning bench 5 x 5 135 declined push ups 3 x 20 Afternoon Warm up: stretching, jumping jacks, push ups, lunges 1 hour krav maga 1 hour MMA  • Sleep 7.5 hours • Body good • Notes: Worked on defense when someone grabs your shirt, head locks, how to get out of head lock, and then some grappling. Really enjoying the krav and MMA stuff. 

Morning  1 mile moderate pace run 6:00 Basketball 3 v 3 for 45-50 minutes Afternoon  Fighter Fit  1 minute - battle rope slams 1 minute - jump ropes 1 minute - heavy bag punch 1 minute - grapple bag punches 1 minute - crunches w/ abmat 1 minute - dips and push ups 1 minute - pull ups (deadhang) 1 minute - wall sit  1 minute - tire flips (every 2 flips jump over tire) 1 minute - battle rope slams * 20 seconds between movements 1 hour krav maga • Sleep 7 hours • Body arms tired • Notes: worked on back mounts and how to get out of them. I'm trying to make a list of everything I've learned and document it so I can keep track of everything. Will post it once I've gotten it. 

Morning back squat 5 x 135, 5 x 185, 5 x 205, 5 x 215, 5 x 225 clean 3 x 135, 3 x 155, 2 x 165, 2 x 175, 1 x 185, 195 front squat 5 x 135, 3 x 5 155 Afternoon Krav Maga Circuit 1 minute - jump ropes 1 minute - punching heavy bag 1 minute - crunches 1 minute - knee muay Thai bag 1 minute - push ups and dips  1 minute - wall sit 1 minute - tire flips (every 2 flips jump over tire) 1 minute - battle rope slams * 15 seconds between exercises  1 hour Krav Maga 1 hour MMA  Sleep 7.5 hours Body feels good Notes: deffinately can tell I'm learning stuff in the krav and MMA. Last two nights we worked on and learned: 360 blocks, practical self defense, grappling moves, how to get people off of your guard, and triangle chokes, and other chokes. PR on back squats today. 

Over the weekend: 5k run in 21:51  Today : Afternoon bench press 5 x 135, 3 x 155, 1 x 165, 175, 185, 195, 205(failed 2x) floor press 4 x 10 135 inclined bench 3 x 10 105 5 minutes of continues core work Krav Maga Circuit 1 minute - jump ropes 1 minute - battling rope slams 1 minute - tire flips (every 2 flips jump over tire) 1 minute - punching heavy bag 1 minute - upper cuts on bag 1 minute - punching bag on ground 1 minute - dips and push ups (10 dips, 10 push ups, AMRAP) 1 minute - box jumps 20" krav maga practice for 1 hour  MMA practice for 1 hour • Sleep 7.5 hours • Body good other than legs tired • Notes: pretty mad about how it went on bench today. But tonight was my first night of krav and MMA so I am pretty pumped about getting into that.