Drew Mathews Training

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