Drew Mathews Training

Bench Press 5 x 135, 155, 165, 175, 185, 195# Batwing DB Row 5 x 10 x 30# Shoulder Press 5 x 75, 95, 105, 115#  Inclined Bench 3 x 5 x 135#  Took the day off yesterday.  DM 

This morning I got up early and worked out with Blake Pitman.  10 minutes EMOM 3 Back Squats @ 210#  Max Push Ups in 2 Minutes - 72  Max Sit Ups in 2 Minutes - 70  Ring Dips 3 x 5 @ 35#  Run 1/2 Mile w/ 25# Plate  Even though I'm not overally thrilled with my push and sit ups, I'm not disappointed either. After being on a strength phase for the past few months I knew they would go down a little bit.  DM

Jerk x 135, 155, 185, 205, 225  10 minute AMRAP  2 DB Snatches 50#  2 C2B Pull Ups  4 DB Snatches 50#  4 C2B Pull Ups  6 DB Snatches 50#  6 C2B Pull Ups  8 DB Snatches 50#  8 C2B Pull Ups  10 DB Snatches  10 C2B Pull Ups * once you get to 10 go back to round of 2 and go through again My Score: 2 rds + 2 DBS  10-8-6-4-2 (not timed Pull Ups (think bar)  10 Weighted Sit Ups 20# b/w rounds  I did some practice problems and studying today for the SAT.  DM

Yesterday, I had a baseball camp at Charleston Southern. Defensively I did well but I could have done better offensively.  Today; Bench Press 3 x 5 x 165#  Bent Rows 3 x 5 x 165#  Declined Bench 3 x 5 x 135#  It took it light today, preparing for a big week coming up.  I spent quite I bit of time today trying to figure things out about the Naval Academy and the process that I will have to go through to get there. It's going to be a long process, but I think it will be worth it in the end. Over Christmas break I will be making some decisions about some things, I will post about them when they are finalized.  Big thanks to my friends Steve and Gavin who were able to give me lots of good information today!  DM

This week so far;  Bench Press 1 x 185, 205, 225, 235(f)  Back Squat 1 x 245, 275, 300, 315 (f) ..so close  20 minute AMRAP  30 Double Unders  20 Wall Balls 20#  10 Hang Power Clean 115#  My Score: 7 rds + 4 DU  Power Clean 1 x 185, 205, 225, 245, 250 PR, 275(f)  Push Jerk 1 x 185, 205, 225, 245(f), 230 PR  Baseball Practice every day for 1.5 hours, and had a lesson on Monday night.  This has been a long week so far a it's not slowing down any. I have rethought some of my college plans and will post them sometime over the weekend when I have time?  DM 

5 minute AMRAP  2 Squat Cleans 135#  - Rest 2 Min -  5 minute AMRAP  5 Shoulder to Overhead 135# - Rest 2 Min -  5 minute AMRAP  10 Deadlifts 135#  * alternate sets with a partner  Our Score: 11 / 6 / 9 (per person)  * with Ben Peden  DM

Snatch 1 x 115, 135, 145, 155, 165, 175, 185, 190(f)  10-1 for time:  Bench Press 135#  10 Pull Ups b/w rounds  My Score: 9:59  10-8-6-4-2  Strict HSPU  25 Double Unders b/w rounds My Score: 5:46  DM

I have not been able to workout much this week because of an overload with school work.  Back Squat 1 x 225, 245, 275, 300, 315(f)  * 25 lb PR  Hit in the Cage (2 Buckets)  Threw (Long Toss)  Hoping for a big weekend of training!  DM 

Back Squat 5 x 175, 5 x 205, 8 x 245  * I could have gottin 10 at 245  Good Morning 3 x 5 x 125  Power Clean 1 x 135, 185, 205, 225, 245  Hand is still not doing great but I'm trying to push through it.  DM

Bench Press 5 x 150, 5 x 170, 6 x 190, 2 x 225 lbs (had help on last rep at 225)  Bent Over Row 3 x 5 x 155 lbs  Inclined DB Bench 3 x 10 x 50 lb DBs Had a lesson at Strike Zone with Jason  I was suppose to do a clean workout tonight, but I hurt my hand at baseball so I will do it tomorrow.  DM

Back Squat work to a heavy set of 5 reps  5 x 185, 225, 245, 255  5 minute AMRAP  3 Deadlifts 275 lbs  7 Push Press 115 lbs  My Score: 7 rds + 2 Dead  Bent Over Row 3 x 5 x 155 lbs  Lumberjack Press 3 x 5 x 70 lbs  Floor Press 3 x 5 x 155 lbs  Good Morning 3 x 5 x 135 lbs  Calf Raises 3 x 15 x 155 lbs  Mobility for 15 minutes DM

I have been sick for the past few days, so today is my first day back.  Snatch  5 reps EMOM for 5 min @ 95#  3 reps EMOM @ 115#  2 reps EMOM @ 135#  1 x 155(f), 155, 165, 175, 185(f), 185  Tied a PR for snatch with that lift.  DM

Snatch 1 x 95, 115, 135, 145, 155, 165, 175(f) lbs Clean & Jerk 1 x 135, 155, 185, 205, 215, 225, 235, 245(f) lbs Clean Deadlift 5 x 245, 2 x 5 x 255 lbs Front Squat 3 x 2 x 170, 2 x 2 x 185 lbs  Muscle Ups - 5 reps, 11 reps (PR)  DM

Power Clean + Push Press 3 x 2(2+1) x 135 lbs, 2 x 2(2+1) x 145 lbs  Snatch Push Press + Snatch Balance 3 x (3+1) x 130 lbs, 2 x (3+1) x 145 lbs  Snatch Pull 5 x 3 x 175 lbs  DM

Back Squat 4 x 2 x 235 lbs, 2 x 245 lbs Snatch 3 x 3 x 135 lbs, 2 x 2 x 145 lbs  Jerk 3 x 3 x 165 lbs, 2 x 2 x 185 lbs Clean Pull 2 x 3 x 235 lbs, 3 x 3 x 245 lbs  Shuffle + Agility Ladder Drill + Sprint 10 yards ( 2 times per drill )  Sprint 10 Yd + Shuffle 5 Yd + Sprint 10 Yd  x 5 sets Diagonal Sprints  x 5 sets Triangle Sprint  x 4 sets  Shuffle 5 Yd + Shuffle 5 Yd + Sprint 10-15 yd  x 3 sets (with viper cord) 100 Yard Sprint Relay  10 minute AMRAP  "Buy In" - 60 Toes-2-Bar (30 Per Person)  5 Thrusters 95 lbs  5 Strict Pull Ups 5 Bar Facing Burpees  * alternate partners every round  Our Score : 4 Rounds per Person (8 total)  Hit 100+ Baseballs in the Cage  DM

Power Snatch + Snatch Push Press + Overhead Squat 1(3+3+3) x 130 lbs, 1(3+3+3) x 4 x 135 lbs  Power Clean + Power Jerk 2(1+1) x 4 x 165 lbs, 2(1+1) x 185 lbs  Snatch Pull 2 x 3 x 175 lbs, 3 x 3 x 185 lbs DM Today is my birthday 

Bench Press work to a heavy set of 4 reps  4 x 135, 155, 185, 195  Bench Press 45 lbs x 201 reps unbroken  * went for max reps with the bar  DB Bent Over Rows 3 x 10 x 50 lbs  Wrist Curls 3 x 20 x 25 lbs  Clean 3 x 3 x 185 lbs, 2 x 2 x 195 lbs  Jerk Bnk 3 x 3 x 170 lbs, 2 x 2 x 185 lbs  Front Squat 5 x 2 x 170 lbs  Snatch Deadlift 5 x 185 lbs, 2 x 5 x 195 lbs DM

Baseball Workouts  3 x 10-10-10 yd shuttle sprints  3 x 20-20-20 yd shuttle sprints 1 x 20 and back sprint  Stair Jumps x 2, 4, 6, 8, 10  Reverse Curls 2 x 10 x 45 lbs  Upright Row 2 x 10 x 45 lbs  Romanian Deadlift 2 x 10 x 45 lbs (slow down fast up) Glute Ham Raises 2 x 10 x 25 lbs  Plate Overhead Press 2 x 15 x 45 lbs  Bench Press with Plate 2 x 10 x 90 lbs  Plate Rotations x 2 per side  Tricep Press 2 x 60 x 60 lbs  I have not been able to make time for my o lifts this week so I will just jump in on the second week starting Monday. I might do it Sunday. I have baseball tryouts again this weekend, still have not gottin results from the other team yet.  DM

Snatch 5 x 3 x 135 lbs  Split Jerk 5 x 3 x 165 lbs  Back Squat 5 x 3 x 205 lbs  Snatch Deadlift 3 x 5 x 185 lbs  Hit about 75 baseballs in the cage  DM

This morning I had my alarm set for 5:45 so I could get up and lift before school...well I didn't go off so it looks like I will be starting tomorrow. Bench Press work to a heavy set of 5 reps 5 x 135, 155, 175, 185, 195    5 Stations of Speed and Agility Drills x 5 each  Did some core work Skull Crushers 2 x 10 x 45 lbs  1 Arm DB Rows 2 x 10 x 45 lbs / arm  Upright Row 2 x 10 x 45 lbs  Bent Over Rows 3 x 10 x 95 lbs  Explosive Box Squat 2 x 10 x 45 lbs  Step Ups 2 x 10 x 45 lbs  Lunges 2 x 10 x 45 lbs  As you can tell this was a light weight, it was more focusing on explosive and quick reps.  Hit off the Tee:  - 100 Swings Total -  - Top Hand Drills  - Extension Drills  - Pivot Drills  - No Step Drill  DM

Baseball Tryouts went well yesterday, ill know if I made it in a week or 2.  Back Squat 1 Rep Max  1 x 225, 245, 255, 275, 285(f)  Snatch 1 Rep Max  1 x 95, 115, 135, 145, 155, 165, 175, 185 (10 lb PR)  Clean & Jerk 1 Rep Max  1 x 135, 155, 185, 205, 215, 225  Half a Game of Rowling  I am starting a 5 week strength cycle tomorrow. I will be limiting my cardio / conditioning to a few times a week. I will also be adding in a few more Supplimentary lifts to aid in gaining strength this next month.  I will post a link to the program tomorrow.  DM

I've been taking it somewhat easy this past week in Preperation for baseball tryouts this coming weekend. I'm trying out for a team called the Shockwave which is a team out of Florida, Georgia, South Carolina, and North Carolina.  Hit and Threw at the field for an hour.  I did a little bit of stretching.  DM

As I mentioned a week ago I recently went to a liberty baseball camp. I just received my evaluation of my performance today.  They rate people on 2 being the average high school player, and 3 being the average college player and what they recruit from.  My Scores:  60 yard sprint: 6.9 Arm Strength: 3 Fielding: 3  Batting for Contact: 2+  Batting for Power (Bat Speed): 2+  * I think my bat speed was right around 78-79.  After reading this is was pretty pumped, but I still have work to do to get better.  Today;  Baseball Workouts,  5 Speed and Agility Stations x 5 each  Core Workout  30 Yard Sprint Compitition; (placed 2nd overall)  Hit off the Tee:  50 Swings (Focus on Exploding Hips and Bat Speed)  DM

3 sets x Max Unbroken Power Snatch 135 lbs  135 lbs x 5, 6, 7 reps  3 sets x Max Unbroken Squat Clean 185 lbs  185 lbs x 4, 4, 4  Not much time for anything else today.  DM

5 different type of Sprint and Agility Drills x 5 each  Jumping Lunges, Push Ups, Squat Jumps  10 - 20 yard shuttle (2nd out of everyone)  Hit about 1 Baseballs in the Cage (Lesson with Jason)  DM

2 rounds for time:  30 HSPU  20 Power Cleans 155 lbs 30 Burpees  20 KB Swings 70 lbs  30 Wall Balls 20 lbs  - Rest 3 Minutes Between Rounds -  My Score: 25:50  Weighted Pull Ups;  Work to a 5 Rep Max, 5 x 60 lbs  Work to a 3 Rep Max, 3 x 82.5 lbs Work to a 1 Rep Max, 1 x 106 lbs  Overhead Squat work to a Heavy Single  1 x 135, 155, 185, 205, 215, 225 (PR of 20 lbs)  GHD Medball Sit Ups 3 x 10 x 20 lbs  DM

No Training Today.  Went to a Clemson basketball this evening.  DM

Hitting off the Tee:  50 Regular Swings (Form)  50 Regular (Hard) Swings (Speed)  3 x 30 yard sprints  6 x 30 yard acceleration sprints  3 x 20 yard Bound + Sprint 10 yards Power Snatch Work to a Heavy Triple  3 x 95, 115, 135, 145, 155, 160(f)  30 Rounds for Time:  1 Clean & Jerk 155 lbs 1 Muscle Up My Score: 14:58  DM

Hitting off the Tee:  20 Top Hand Drills  30 Weighted Swings  40 Regular Swings (Speed)  Arm Strengthening with Bands  Threw Long Toss and did some Fielding Technique Work  Tuck Jumps 3 x 5  Broad Jump 3 x 5  Split Squat Jumps 3 x 3 / leg  Back Squat 3 x 10 x 155, 155, 165 Back Extensions 3 x 10 DB Rear Foot Elevated Split Squat 3 x 10 x 20 lb DBS / leg  Barbell Step Ups 3 x 8 x 95 lbs / leg  Dumbbell Side Lunge 3 x 8 x 20 lbs / leg  Bicycle Crunches 3 x 20  Medball throw and sprint 3 x 10 x 15 lbs  Bicep Curls 3 x 10 x 20 lb DBS  DM

I was not feeling good today after school, so I didn't do much. I wanted to do a little something active so I did some hitting and muscle ups.  Hitting off the Tee:  25 Regular Swings (Form) 25 Top Hand Drills 35 Weighted Swings  25 Regular Swings  (Speed) Muscle Ups 5 x 3  DM

Front Toss, 45 Swings (Form)  Batting Practice, 60 Swings (Form)  Arm Strength with Bands  Medball Rotational Throws 3 x 10 at 20 lbs / side  Overhead Medball Throws 2 x 5 at 15 lbs  Power Clean 2 x 5 x 155 lbs  Band Scarecrows 3 x 5 with Black and Red Band  Inclined Bench Press 3 x 10 x 115 lbs  Bench Press 3 x 10 x 135 lbs  Strict Pull Ups 3 x 10  Seated Rows 3 x 10 x 140, 160, 185 Dumbbell Front + Lateral Drlt Raises 3 x 10 x 15 lb dbs  V-Ups 3 x 20  Super Mans 3 x 15 (hold 3 seconds)  Dumbbell Forearm Curl 3 x 10 x 15, 25, 25 lbs  Dumbbell External Rotations 3 x 10 x 8 lbs  DM Today, I started a new baseball training program to help increase my hitting power, arm strength, and speed. I will continue to do crossfit and Olympic lifting like I have been doing, but a lot of my training will be baseball focused. 

Square Sprint and Shuffle x 5  Snatch 5 x 1 x 105 pounds  Clean & Jerk 5 x 1 x 140 pounds  Back Squat 3 x 2 x 115 (focus on acceleration up)  Jump Squat 3 x 3 3 rounds alternating partners:  Inclined Bench 115 pounds x 12-15  1 Arm KB Row 53 pounds x 12-15  Lumberjack Press (45 pound plate) x 12-15 My Score: 1st two rounds I did 12 reps, last round I did 15.  Agility Ladder Drills  Band Work (Shoulder Strengthening)  DM

Shuttle Sprint 5-10-5 Yards x 5 Sled Sprint 5 x 10-15 Yards at 85 pounds  Power Snatch 4 x 1 x 105, 3 x 1 x 125 pounds  Power Clean + Power Jerk 4 x 1 x 140, 3 x 1 x 165 pounds Squat Jumps 3 x 3  15-12-9 reps for time:  Thrusters 115 pounds  Weighted Pull Ups at 20 pounds  My Score: 7:51 DM

Snatch 5 x 2 x 105 pounds Clean & Jerk 5 x 1 x 140 pounds  Back Squat 3 x 3 x 140 pounds (focus on acceleration up)  10 minutes EMOM 3 Deficit HSPU  - Rest 5 Minutes -  10 minutes EMOM 3 Muscle Ups  Core Work for 5 Minutes  This Week will be a deload week in preparing for a Liberty University Baseball Camp and maxing out on Sunday.  DM

"Partner Holy Man" 40 rounds with a partner for time:  5 Wall Balls 20 pounds  3 HSPU  1 Power Clean 225 pounds  * each partner got a total of 20 rounds  My Teams Score: 32:10 30 minutes on the Clock:  No set rep scheme or rounds, just keep moving.  Wall Balls 30 pounds Deficit HSPU  Rowing  Muscle Ups  Chest-2-Bar Pull Ups  Mobility for 20 Minutes DM

5 rounds with a partner:  10 Bench Press 135 pounds  Partner does Max Toes-2-Bar while other Benches This wasn't timed, just go hard.  Then we just messed around with some Wall Balls, HSPU, and Cleans.  DM

3 rounds for time:  400 Meter Row  10 Burpees  20 Box Jumps 24" My Score: 8:59  10 minute AMRAP  30 Double Unders  15 Power Snatch 75 pounds  My Score: Lost track off rounds I typically don't lose track of my rounds and reps, but for some reason I did today.  DM

Back Squat 3 x 10 x 205 pounds  I started to work on my next lift, hang snatch, and my mouth started to bleed from where I got my teeth pulled. I'm going to call it until Thursday. Ill be going to SRC Thursday and hopefully my mouth problems will be all taken care off.  DM

Got my wisdom teeth out today, so no training.  DM

For Time:  1500 Meter Row  25 Burpees  30 GHD Sit Ups  25 Burpees  My Score: 10:27  Ben Pedens Score: 10:47  Wall Balls 1 x 25, 23, 20 x 20 pounds  Power Snatch 2 x 3 x 115, 2 x 3 x 125 pounds  Power Clean 2 x 3 x 160, 2 x 3 x 170 pounds  Power Jerk 2 x 3 x 155, 2 x 3 165 pounds  Snatch High Pulls 3 x 3 x 135 pounds  3 rounds not timed:  5 Dealifts 285 pounds  50' Handstand Walk  Max Effort Muscle Ups w/ 8 pound vest  My Score: 6 reps "Hope for Cures" 3 rounds of:  1 minute - Burpees  1 minute - Power Snatch 75 pounds  1 minute - Box Jumps 24"  1 minute - Thrusters 75 pounds 1 minute - Pull Ups  1 minute rest between rounds  Didn't really keep track of reps, but it was a very painful workout.  Weighted Muscle Ups with 8 pound vest DM

Back Squat 5 x 5 x 230 pounds  Hang Clean 2 x 3 x 160, 3 x 3 x 170 pounds Halting Clean Deadlift 3 x 205, 2 x 3 x 210 pounds  Stiff Leg Deadlift 3 x 5 x 185 pounds Death by Muscle Ups and Toes-2-Bar  Minute 1: 1 Muscle Ups & 1 T2B  Minute 2: 2 Muscle Ups & 2 T2B  ...  My Score: 5 rds + 5 Muscle Ups  Heavy Triple Hang Cleans Today at 170 pounds DM

Behind the neck Jerk 5 x 3 x 175 pounds  Push Press 2 x 5 x 140, 2 x 5 x 150 pounds  Jerk dip Squat 3 x 5 x 200 pounds  DM

"Mary" 20 minute AMRAP  5 HSPU  10 Pistols, alternating  15 Pull Ups  My Score: 10 rds + 1 HSPU Bench Press Work to a New 1 Rep Max  1 x 185, 205, 215, 225  PR Back Squat 3 x 10 x 200 pounds  Hang Snatch (mid thigh) 2 x 3 x 115, 3 x 3 120 pounds  Halting Snatch Deadlift 3 x 140, 2 x 3 x 150 pounds Overhead Squat 2 x 3 x 135, 3 x 3 x 145 pounds DM

No Training Today  Backyard Football, Rope Climbs, Jogging  DM

Back Squat 8 x 3 x 230 pounds  Snatch 2 x 3 x 120 pounds, 3 x 2 x 130 pounds  Clean & Jerk 2 x 3 x 165 pounds, 3 x 2 x 175 pounds Snatch High Pull 3 x 3 x 140 pounds  This is from a couple weeks ago, going for max box jump. DM

10 rounds for time:  1 Power Clean 185 pounds  50 Yard Shuttle Run (25 there : 25 back)  5 Chest-2-Bar Pull Ups  My Score: 8:00 This is a video from a few weeks ago.  DM

Power Snatch 4 x 3 x 115 pounds  Power Clean 4 x 3 x 160 pounds  Power Jerk 4 x 3 x 155 pounds  Snatch High Pull 3 x 3 x 140 pounds  I was feeling pretty beat up today, so that's all I did. Big Day tomorrow.  DM

Back Squat 5 x 5 x 215 pounds Hang Clean (mid thigh) 5 x 3 x 155 pounds  Halting Clean Deadlift 3 x 3 x 195 pounds Stiff Leg Deadlift 3 x 5 x 170 pounds  I failed the last rep on the last set of squats.  EMOM for 7 Minutes  5 Chest-2-Bar Pull Ups  Random Mobility work for remainder of minute 8 x 8 second max effort Hill Sprints  Mobility for 20 minutes (Shoulders, Wrists, Lats, Hips, Ankles) DM

Jerk behind the neck 5 x 3 x 160 pounds  Push Press 4 x 5 x 135 pounds  Jerk dip squat 3 x 5 x 185 pounds  For Time:  40 Pull Ups  30 Burpees  20 HSPU  10 Muscle Ups  My Score: 8:21  Rest 3 Minutes,  For Time:  20 Pull Ups  15 Burpees  10 HSPU  5 Muscle Ups  My Score: 3:39 3 rounds:  1 minute - Shuttle Run, 50' down and back 1 minute - Box Jumps 20" 1 minute - Pistols  1 minute - Rest between rounds * was more focused on full ROM. The goal was just to not stop moving.  Mobility for 15 Minutes DM

Back Squat 3 x 10 x 185 pounds  Hang Snatch (mid thigh) 5 x 3 x 115 pounds Halting Snatch Deadlift 3 x 3 x 140 pounds Overhead Squat 5 x 3 x 135 pounds  Bench Press 3 x 155, 165, 175, 185, 195(f), 1 x 205 Inclined Bench Press 4 x 5 x 135 pounds  "DT"  12 Deadlifts 135 pounds  9 Hang Power Cleans 135 pounds  6 Push Jerk 135 pounds  * full recovery inbetween rounds (make sure of full ROM, plus this was pretty heavy)  DM

30 minute on the clock:  Muscle Ups  HSPU  Pull Ups  Box Jumps  There is no set rep scheme or rounds in this workout. Just go around to each movement and get some work in.  DM

10 minute EMOM Even - 3-5 Muscle Ups  Odd - 4-6 Squat Therapy  Muscle Ups: 3 on rd 1, 4 on rd 2, 5 on rd 3-5 * all unbroken sets Bench Press work to a heavy single  1 x 185, 195, 205, 215  Deadlift work to a heavy single (not a 1RM)  1 x 255, 275, 300, 315  Box Jump for Hieght  1 x 30, 35, 40, 42, 45, 48" (pr of 3")  5 attempts at a max effort 5-10-15 yd shuttle sprint 13.69, 13.60, 13.19, 12.76, 13.16 DM

5 x 400m with a 200m job between  1:25, 1:26, 1:28, 1:26, 1:22  2 x 800m with 400m walk between  2:59, 2:49  1 x 1600m (1 mile)  6:13  DM

Agility Ladder Drills x 2 each Bench Press 5 x 155, 2 x 4 x 165, 2 x 3 185 pounds Mobility for 20 minutes Agility Ladder Warm-Up 10 minutes EMOM Even Minutes - Row for Meters Odd Minutes - 15 Kb Swings 1.5p Total Meters: 1375  3 minute rest,  10 minutes EMOM Even Minutes - Row for Meters Odd Minutes - 7 DB Shoulder-2-Overhead 50 pounds Total Meters: 1150  Back Squat 15 minutes to find a heavy set of 3 3 x 135, 185, 225, 245, 255  3 Position Clean + Jerk 15 minutes for a heavy single 1 x 135, 155, 185, 190  DM

Deadlift 5 x 3 at 270 pounds  EMOM for 14 minutes  Even Minutes - 10 Shoulder-2-Overhead 115 pounds  Odd Minutes - 10 Toes-2-Bar  Originally I was just going to do 10 minutes, but I felt like I needed the extra push so I went an extra 2 rounds.  DM

10 minute AMRAP 10 Wall Balls 20 pounds 30 Double Unders * 15 second rest between rounds My Score: 8 rounds EMOM for 16 Minutes Even Minutes - 7 Deadlifts 185 pounds Odd Minutes - 2 Squat Cleans 185 pounds Back Squat 10 x 3 at 220 pounds Clean & Jerk 3-2-2-1-1-1 135, 155, 165, 185, 195, 205  1 1/4 Front Squat 3-2-2-1-1-1 135, 155, 185, 195, 205, 210 DM

Bench Press 10 x 3 at 165 pounds 3 rounds for time:  8 Thrusters 115 pounds  15 KB Swings 1.5p 13 Knees-2-Elbows  My Score: 6:55 DM

Power Clean + 1 1/4 Front Squat work to 75% of Clean  1 x 95, 115, 135, 155, 165, 185  7 minutes w/ a partner  100 foot down and back shuttle  Alternate every sprint  With a partner, share 1 bar and rotate through if possible 1 Power Clean 185 pounds  2 Power Clean (touch n go) 3 Power Clean (touch n go) 4 Power Clean (touch n go) …keep going as long as you can hold onto the bar (rest 1 minute between sets) Me and Ben Peden both got up to 10 reps Mobility for 10 minutes DM

Split Jerk work to a heavy single  1 x 115, 135, 155, 185, 205, 215, 225, 235(f)  Overhead Squat 3-3-3-3-3 115, 135, 155, 165, 185 x 3  DM

Snatch  115 pounds x 1 rep x 5 sets OTM 120 pounds x 1 rep x 5 sets OTM  130 pounds x 1 rep x 5 sets OTM  145 pounds x 1 rep x 2 sets  155 pounds x 1 rep x 2 sets  165 pounds x 1 rep x 2 sets  175 pounds x 1 rep  Row 2,000 Meters for time: 7:53 Front Squat 10 x 3 at 185 pounds DM

Push Press 10 x 3 at 135 pounds Snatch Practice 3 x 3 95, 3 x 2 95, 3 x 1 95, 5 x 1 135 pounds  12 minute AMRAP 1 Squat Snatch 135 pounds 10 Double Unders 2 Squat Snatch 135 pounds 20 Double Unders 3 Squat Snatch 135 pounds 30 Double Unders … My Score: 5 rds + 6 Snatches  This got heavy!! DM

Mobility for 20 minutes DM

For Time: 1,000 Meter Run 3 rounds of: 15 Push Ups 15 Kb Swings 1.5p 15 Back Squats 135 pounds My Time: 13:16  Row 5 x 500s (90 second breaks) 1:53, 1:53, 1:52, 1:52, 1:50 Back Squat 10 x 3 at 205 pounds Work up to a max Bear Complex (Clean + Front Squat + Push Press + Back Squat + Push Press) 135, 155, 165, 185, 195(f)  I failed the last push press. 8 minute AMRAP 8 Kb Swings 2p 8 GHD Sit Ups My Score: 7 rounds  I did this at a moderate pace, more working on technique and getting full ROM. Mobility for 15 minutes DM

Bench Press 10 x 3 at 160 pounds 7 minute AMRAP 3,3...6,6...9,9... Thrusters 100 pounds Chest-2-Bar Pull Ups My Score: 69 reps  Airdyne for 10-12 minutes for active recovery Clean & Jerk 3 x 135, 2 x 155, 185, 1 x 195, 205, 215(f) The reason I failed 215 is I didn't get under the bar quick enough. 5 attempts at a Max Distance Triple Jump My Score: 29.75 feet (total distance) 15-12-9-12-15 Overhead Walking Lunge 45 pounds Toes-2-Bar My Score: 7:00 I could have gone heavier on this, maybe a 95 pound bar or more next time. DM

Active Recovery: Baseball, Football, Frisbee golf, Corn Hole. Mobility for 20 minutes DM

18 minute AMRAP 1 Rope Climb 15' 10 Hang Squat Clean 95 pounds 1 Rope Climb 15' 10 Ring Dips My Score: 7 rounds  Split Jerk 1 x 135, 155, 165, 185, 205 This wasn't a max out, just wanted to go heavy on something overhead. 5 minute AMRAP 3 Back Squat 205 pounds 9 Ab-mat Sit Ups My Score: 4 rounds + 1 Squat  - then - 5 minute AMRAP 3 Back Squat 185 pounds 9 Ab-mat Sit Ups My Score: 5 rounds  I felt a little weird in my lower back so I called it around 4:15. Some Mobility for a few minutes. DM

12 minutes EMOM 1 Hang Power Snatch 105 pounds 1 Power Snatch 1 Overhead Squat 12 minute AMRAP 1,1...2,2...3,3...4,4... Burpee Box Jumps 30" Chest-2-Bar Pull Ups My Score: 10 rounds  5 rounds for time: 15 Deadlifts 185 pounds 15 Toes-2-Bar My Score: 12:56 This wasn't as much of a metabolic response as it was just a grip burner. DM

With a Continuous Running Clock: Team of 3 People- 15 minute max effort Row 5 minutes max Ab-mat Sit Ups 5 minutes max Air Squats Our Score: 3809/159/225  10 minute AMRAP 10 DB Snatch 50 pounds (alternate arms every round) 30 Double Unders My Score: 6 rds + 10 DB Snatch DM

Overhead Squat 1 x 135, 155, 185, 205, 215(f) Squat Clean 3 reps OTM at 135 pounds x 15 minutes Max Unbroken Muscle Ups x 10 reps  PR on the muscle ups by 4 reps! DM

5 rounds for time: Airdyne, 10 cals 5 Power Clean 185 lbs My Score: 9:07  For time: 21 Medball GHD Sit Ups 20 lbs 15 Snatch 135 lbs 9 Burpee Muscle Ups My Score: 10:08  The reason I have not posted anything the last few days is because my barbell bent at my house. I ordered a new Rogue Bar today, so hopefully I will have it by mid week. DM

Back Squat 5-5-3-Max-3-5-5  - 155, 185, 215, 240 x 5, back down… 3 Muscle Ups OTM for as long as possible: My Score: 8 minutes (24 reps)  DM

Bench Press 5-5-5-Max-5-5-5  - 135, 140, 160, 185 x 7, back down… Haven't posted in the last few days because I have been spending every extra second I have learning plays for football. The coaches moved me to quarter back so now I have very little time to learn the plays before our first game. I will be getting up at 5:50 from now on to workout before school. DM

Deadlift 5-5-5-Max-5-5-5  - 175, 210, 245, 280 x 7, back down Not much today, hopefully more tomorrow. DM

15 minute AMRAP 20 Bar Facing Burpees 25 Power Clean 135 lbs 30 Wall Balls 20 lbs My Score: 2 rds + 14 Burpees  Back Squat 5-5-5-Max-5-5-5  - 145, 170, 200, 230 x 6, back down… Mobility Work for 15 Minutes DM

Bench Press 5-5-5-Max-5-5-5  - 110, 135, 150, 175 x 10, back down… 20 minute AMRAP 1 round of Nate (2 Muscle Ups, 4 HSPU, 8 KBS 1.5p) Squat Cleans Ladder (1,2,3...) at 185 lbs My Score: 6 rounds  Squat Snatch 2 reps OTM x 10 minutes at 135 lbs 10-20-30 reps for time: Deficit HR Push Ups (25 lb plates) Box Jumps 24" Toes-2-Bar My Score: 10:10 DM

Front Squat 5-5-5-Max-5-5-5  - 105, 135, 155, 175 x 10, back down… Snatch find a heavy set of 2 160 lbs x 2 reps 3 minute rounds: 5 sets: 5 Bench Press 165 lbs 5 Muscle Ups Clean Complex High Hang, Mid Thigh Hang, Low Hang = 1 rep 1 x 95, 105, 115, 125, 135, 145 DM

Air Dyne 30 sec on 30 sec off for 15 minutes Level Range: 7-8 Deadlift 5-5-5-Max-5-5-5  - 160, 195, 225, 265 x 10, back down… 3 rounds for time: 10 DB Snatch 50 lbs - R 10 DB Snatch 50 lbs - L 20 Toes-2-Bar My Score: 7:29 DM

Back Squat 5-5-5-Max-5-5-5  - 135, 155, 185, 215 x 10, back down… 2 rounds for time: 22 Wall Ball 20 lbs 22 Hand Release Push Ups 22 Toes-2-Bar 22 Pull Ups My Score: 12:21  I am not happy about this, I will fix this weakness soon! DM

Bench Press 5-5-5-Max-5-5-5  - 95, 120, 140, 15 x 165, back down… Shoulder Press 5-5-5-Max-5-5-5  - 70, 95, 105, 6 x 120, back down… 7 minute AMRAP 1,1...2,2...3,3... Muscle Ups Deficit HSPU (6 inch deficit) My Score: 4 rds + 3 HSPU  10 minute AMRAP 15 Snatch 75 lbs 15 Snatch 95 lbs 15 Snatch 135 lbs Max Burpee Muscle Ups with remaining time My Score: 8 Burpee Muscle Ups  Find a 1 Rep Max Snatch Complex 1 Snatch, 1 Hang Snatch, 1 Overhead Squat, 1 Snatch Balance = 1 Rep My Score: 155 lbs  DM

Ab-mat Sit Ups 30-25-20-15-10-5 Kayak 1 Mile or more Swim 1 mile total + .75 Mile Open Lake Swim DM

Push Ups 20-18-16-14-12-10-8-6-4-2 One Arm Shoulder Press 15-10-5  35 lbs Declined Sit Ups 25-20-15  25 lbs Dips 5 x 10 DM

"12 Days of Christmas" 1 HSPU (deficit 6") 2 Box Jumps 30" 3 Wall Balls 20 lbs 4 Clean & Jerks 95 lbs 5 Ring Dips 6 Toes 2 Bar 7 Kb Swings 53 lbs 8 Double Unders 9 Push Ups 10 Air Squats 11 Pull Ups 12 Thrusters 95 lbs My Score: 24:40  1 Mile cool down run DM

Snatch 1 x 95, 95, 135, 145, 155, 165, 175 ... 5 lb PR 4 rounds of: 5 HSPU 10 Box Jumps 24" 15 Wall Balls 20 lbs -then immediately- 3 rounds of: 5 HSPU 10 Toes-2-Bar 15 Wall Balls 20 lbs 20 Minutes EMOM Even - 5 Bench Press 155 lbs Odd - 10 Kb Swings 53 lbs DM

"Severin" For Time: 50 Strict Pull Ups 100 Hand Rekease Push Ups Run 5k My Score: 31:40 10 minute AMRAP 1,1...2,2...3,3... Squat Clean Thruster 155 lbs Muscle Ups My Score: 5 rds + 1 SCT  Clean & Jerk 1 x 95, 135, 185, 205, 215, 225, 235 - 30lb PR DM

4 rounds for time: 2 Rope Climbs 15' Cone Run (200m approx) 4 Squat Clean 185 lbs Cone Run My Score: 11:10  5 rounds for time: 10 Db Snatch 45 lbs, alternating 10 Burpees to 1 foot Overhead 25 Double Unders - Rest 3 Minutes between rounds My Score: 19:35  Power Snatch 3 reps on the minute for 15 minutes at 120 lbs 2k Active Recovery Row DM

Fast Pace but not timed: 100 Double Unders - Buy In 21-15-9 reps of: Bench Press 135 lbs Ring Dips Then I spread mulch for over 4 hours today. DM

Squat Clean 3 reps on the minute for 10 minutes at 155 lbs 1 rep every 30 seconds for 5 minutes at 185 lbs 5 reps on the minute for 5 minutes at 135 lbs For Time: 20 Front Squat 155 lbs 30 Box Jumps 30" 40 Kb Swings 53 lbs 50 Wall Balls 20 lbs My Score: 10:35 Handstand Push Ups 5 x 5 (deficit 45# plate) 1 x 5 (deficit 45+25# plates) DM

Monday I had my friend Ben Peden over to do a bunch of workout together. The three people doing it was me, Ben, and my brother Ben. Workout 1:  For Time: 10 OH Squat 135 lbs 10 Box Jump Overs 24" 10 Thrusters 135 lbs 10 Power Cleans 155 lbs 10 Toes-2-Bar 10 Burpee C2B Pull Ups Workout 2: For Time: 2100 Meter Swim Relay 5k Run w/ Medball Workout 3:  Back Squat 1 Rep Max Shoulder Press 1 Rep Max Deadlift 1 Rep Max Drew - 285, 160, 350 Ben P - 315, 185, 390 Ben M - 175, 95, 185 Workout 4:  Handstand Walk for Distance L-sit Hold for Time C2B Pull Ups for Reps Clean for Load I got a new PR of 245 on Clean GREAT day today. I PR'd on everything and am very happy about that. DM

Squat Clean 3 reps on the minute for 10 minutes at 135 lbs 1 rep on the minute for 3 minutes at 185 lbs 1 rep every 30 seconds for 2 minutes at 185 lbs Took it pretty easy today, I'm trying to get rested up for a challenge I have coming up this Monday DM

5 rounds for time: 400 Meter Run 15 OH Squats 95 lbs My Score: 15:17  1 Mile Active Recovery Run Power Snatch 3 x 95, 115, 125, 135, 145 lbs 10-9-8-7-6-5-4-3-2-1 reps for time: Pull Ups Box Jumps 24" GHD Sit Ups My Score: 9:19  10 Wall Balls 20 lbs on the Minute for 5 Minutes Bench Press 10 x 3 x 165 lbs DM

Power Clean 1 x 135, 185, 205, 215, 225 4 rounds for time: 10 Hang Power Clean 155 lbs 20 Push Ups 50 Double Unders My Score: 12:00  7 Minute AMRAP 9 Back Squats 115 lbs 7 Burpees 5 Shoulder 2 Overhead 115 lbs My Score: 5 rounds  15 Rope Climbs - Practicing Technique and Efficiency The Hang Power Cleans turned into just Power Cleans after the first round because it was just a heavy weight for me.  DM

This was my first crossfit competition this past Saturday. I got there checked in and warned up before my first WOD around 9:30. Workout 1:  3 rounds for time:   25 Kb Swings 53 lbs  25 Burpees over Ab-mat  My Score: 8:23  After this workout I took a little break and spent some time with my brother and watched some other people during there heat. Around 10:45 I went and did the skill WODs.  Workout 2:  Max Med-ball Throw 20 lbs - 5.76 meters  Max Double Unders in 3 min - 205 reps  Happy with the double unders but not on the throws.  At 1:15 I had the third workout.  Workout 3:  7 minutes to find a 1 rep max Clean:  My Score: 230 lbs ... 5 lb PR  ... 2 minutes to transition  Max 800 Meter run:  My Time: 2:38  Very happy with these scores. I had the best scores in my heat on this workout. Afterwards I stayed and watched some people do there WOD. Then I wen...

Fron Squat 10 x 3 x 165 lbs For Time: 1000 Meter Run -then- 3 rounds of: 7 Deadlifts 255 lbs 14 Over Box Jump 24" 21 Weighted Sit Ups 25 My Score: 11:03  Deadlifts got pretty heavy in this, but I kept them unbroken. DM

Back Squat 10 x 3 x 205 lbs Snatch Pull 3 x 5 x 155 lbs Snatch Deadlift 3 x 5 x 170 lbs 10 Minute AMRAP 2 Muscle Ups 4 Box Jumps 30" 8 Kb Swings 1.5p My Score: 6 rds + 1 MU  Practiced C2B Pull Ups for 15 Minutes - total of around 50 reps DM

Clean 1 x 135, 155, 185, 205, 215, 225 F x 3, 225  tied PR Snatch 1 x 95, 135, 135, 155, 155 Thruster 2 x 10 95 lbs Med-Ball Throw Practice 20 lbs Weighted Dips 3 x 7 45 lbs Dips 5 x 10 On the snatches I didn't max out I just went until the weight got somewhat heavy. DM