Drew Mathews Training

Bench Press 10 x 135, 5 x 165, 185, 3 x 205, 225, 1 x 245, 255 (10 lb PR)  15 minute AMRAP  With a Partner  Row for 20 Calories  20 Push Ups  If you finish before your partner then you get to rest  Here is my 300 lb Overhead Squat • sleep 7 hours  • notes: 3 straight days of PRs! All glory to God! We left today to go skiing in NC for the weekend! 

This past year has been amazing and filled with fun experiences and opportunities.  Some of the High Points of my year in order of how they happened: • got to go down and watch the SE Regionals  • met Noah Ohlsen  • started training with Hudson Fricke  • mission trip to Macedonia  • level 1 certification at Crossfit Mayhem  • met Rich Froning  • started assisting / coaching crossfit  From the beginning of the year to the end of the year I increased my lifts by a significant amount.  • Clean and Jerk - from 225 to 285  • Snatch - from 175 to 235  • Back Squat - from 300 to 365  • Deadlift - from 345 to 435 I have been blessed this past year with amazing support from my family and friends.  Some Goals for 2015:  • Clean and Jerk 335 pounds  • Snatch 285 pounds  • Back Squat 435 pounds  • Deadlift 500 pounds  • Qualify for Junior Nationals  • Qualify for the 2016 Cros...

After a fun day of celebrating Christmas with my family I decided I needed to do something. That something led to the biggest PR of my life.  Overhead Squat 3 x 135, 165, 185, 215, 2 x 235, 1 x 255, 275, 285, 300(f), 300 (45 lb PR)  I will post the video shortly  • sleep 8.5 hours  • notes: some days you feel beat going into a workout, but you end up doing better than normal. Today was one of those days! Great day! 

Strict Shoulder Press 5 x 95, 125, 135, 3 x 145, 155, 2 x 165, 1 x 175, 185(f)  5 sets  5 Strict Shoulder Press (135#)  5 Strict Weighted Pull Ups (50#)  Row 5 x 300 meters (1 minute breaks)  1:00, :59, :59, 1:00, :58  Mobility work for 20 minutes  • sleep 9 hours  • notes: this was a 10 pound PR on strict press. I couldn't get 185 past the sticking point, but I can feel it coming soon. Got my first actual rowing workout in today with the new rower. My legs are feeling better, but still sore. 

Monday 3 Position Snatch (Ground, Knees, Hip) - 95, 135, 155, 175, 185, 195(f)  Every 2 minutes for 12 minutes (6 sets) Back Squat 6 reps at 275  Toes to Bar - 3 x 20  "Squat Clean Elizabeth"  21-15-9 reps for time:  Squat Clean (135)  Ring Dips  Tuesday Power Clean 2 x 135, 155, 185, 205, 225, 245, 1 x 265, 285(f)  Max Effort Muscle Ups - 15 reps  (2 rep PR)  Random Light Rowing (with my new C2 Rower)  Legs are still lit up from yesterday's squating and cleans. Did some mobility and foam rolling this afternoon. 

To start off I will explain what Hell Night consists of for those of you who do not know. Each year my brother and I get some friends together and try to replicate the famous Navy SEAL Hell Week over the course of 36 hours. Obviously we can't do everything that is done in Hell Week, but over the last few years we have figured out some good challenges to do. This year we will be staying up for 36 straight hours working out almost constantly. The first workout will be a heavy workout because we will be fresh and as the day and night continues we will get more and more tired which will give us a greater chance of energy. (Which means we probably should not go heavy later into the challenge).  The first workout will be… "Crossfit Total"  Back Squat 1-1-1 Shoulder Press 1-1-1  Deadlift 1-1-1  If anybody is in the area and wants to hit this workout  up or for that matter the entire Hell Night shoot me an email.  The events after this will be mostly tea...

This past weekend I competed with Harisson at the Santa Series. We got 5th place in the Rx'd division. The workouts went well overall, but there are definitely a few areas that I realized need some work. It was a fun day of competing and I am looking forward to more competitions in the near future.  I get out of school for Christmas break this Friday. We have two weeks off and it's going to be packed with stuff to do. I am going to try and get in some assisting at SRC, my family is going skiing for 4 days (26-29th), I am going to be training with Hudson almost every day, and like always there is the Hell Night.  I will post later about some of the details for this years Hell Night. There are going to be good amount of guys doing it this year. So far we have 7 guys doing it. Some of them for just half of it do to conflicts, but it's still going to be a challenge. It is going to be 36 hours long just like last year.  I am going to stay pretty busy over break and am go...

I am almost fully recovered from my abdominal injury. It only slightly bothers me on muscle ups and toes to bar. Should be 100% by Saturday.  The last few days I've done tons of mobility work. I also hit a couple PRs yesterday.  Snatch 2 x 135, 155, 175, 185, 205, 1 x 225, 235f, 235 (10 lb PR) Power Clean + 2 Split Jerks  225, 245, 265, 275, 285  This was a 20 lb PR on Power Clean and tied my 1 rep PR on Jerk.  I was planning on just doing technique, but I felt good so I went for it.  I have a partner conpetition this weekend with Harrison. I will probably not post until Saturday evening following the competition.  I Timothy 4:12  "Do not let others despise you for your youth, but set the believers an example in speech, in conduct, in love, in faith, in purity."

As some of you know I have been injured the last few days. I did something to my abdominal region where it swelled up and caused my to be nauseated and have headaches. I'm calling it a mild rhabdo. I'm feeling better today and will slowly work back into things. I have a competition next weekend and after that this is what I'm planning on doing.  On Monday, December 15th I will be starting this program. Combining Smolov and a Olympic program.  Monday: Back Squat 4 x 9  Squat Snatch  Tuesday: Power Clean  Wednesday: Back Squat 5 x 7  Push Jerk  Thursday: Power Snatch  Friday:  Back Squat 7 x 5 Squat Clean  Saturday:  Back Squat 10 x 3  For the olympic lifts the rep schemes will look like this… Week 1 - 4 rep max + on the minute work  Week 2 - 2 rep max + on the minute work  Week 3 - 3 rep max + on the minute work  Week 4 - 1 rep max + on the minute work  Week 5 - ...

1400  Row 5 x 25 calories  average pace - 1:00 Back Squat 7 x 5 x 275  Push Jerk 4 x 135, 155, 185, 205, 225fx3  - then -  4 reps on the minute for 10 minutes at 135  1900 Mobility work for 30 minutes  • sleep 7 hours  • notes: I had never done rowing intervals focussing on calories. Felt good to change it up a bit. Almost got the 4th PJ at 225, just barely missed it. My foot was still bothering me a good bit today so I took the volume down. My foot needs to be 100% by the 13th, so I'm going to try and work around this the best I can. 

1315 Power Clean 4 x 95, 135, 165, 185, 205, 225  - then -  4 reps on the minute for 10 minutes at 165 For Time:  50 Double Unders  10 Strict Deficit HSPU 40 Double Unders  8 Strict Deficit HSPU  30 Double Unders  6 Strict Deficit HSPU  20 Double Unders  4 Strict Deficit HSPU  10 Double Unders  2 Strict Deficit HSPU  8:45 Practice Free Standing HSPU  Mobility work for 40 minutes  • sleep 9 hours • notes: I can't even explain how sore my core is from yesterday. Today wasn't a bad day, but I was really tight so that might of had a little impact on the lifting. The dubs today bothered my feet. I tried to stay off them other than while working out. 

* Before I get into what I did today, this weekend I somehow got Athletes Foot. With that said that made most of the movements I did today pretty painful.  1345 Back Squat 6 x 6 x 255  Squat Snatch 4 x 95, 135, 155, 165, 175, 185  - then -  4 reps on the minute at 135 for 10 minutes  For Time:  10 Bar Muscle Ups  20 Push Press (95 lb)  30 Pull Ups  40 GHD Sit Ups 50 Push Ups  40 GHD Sit Ups  30 Pull Ups  20 Push Press (95 lb)  10 Bar Muscle Ups  16:34 3 rounds for time: 25 Hip Extensions  Rest 1 minute between rounds   1800  Mobility work for 30 minutes  • sleep 8 hours  • notes: surprised myself on the 4 rep snatch. Felt really fast and smooth today on those. The Metcon, on the other hand, was tough. I got to the last set of BMU at 10:31 and finished at 16:34. That's a problem! That will be fixed shortly. The GHDSU also slowed me down a bit. My foot was prett...

1000  ninja get up  I was challenged to learn this, so I did  bench press 5 x 135, 185, 225, 5 x 3 x 225  barbell row 3 x 10 x 135  1 mile run at moderate pace  1600  2 hours of football, frisbee golf, and shooting guns 8 minute AMRAP  10 kettlebell swings (70 lbs) 10 burpees  * partner 1 does KBS, then partner 2, partner 1 does burpees, then partner 2 me and Ben Peden got: 4 + 35  • sleep 7.5 hours  • notes: had a party for the Clemson and Carolina game today. Afterwards we did some football, frisbee golf and shot guns. Then 6 of us hit up the 8 min AMRAP in my garage. Me and Ben won by about 8 reps. Very fun day! 

0745  3 position clean (hip, knee, floor) - 95, 135, 155, 185, 205, 225 - then -  1 clean every 30 seconds for 5 minutes at 205  15 minute AMRAP  3 muscle ups  5 clean and jerks (115 lbs)  7 burpees  * alternated rounds with Hudson  * person not on movements is on air dyne  1500  rocking climbing and bouldering for 2 hours  • sleep 7.5 hours  • notes: my lower back (lumbar) is feeling really out of wack. I can't get a chiropractic appointment until Monday, so if it doesn't feel better tomorrow then I won't be lifting. Not taking a chance of injury. The 15 min AMRAP today was hard and fast. 

0800  8k (5 mile turkey run)  36:38  1900 mobility work for 30 minutes  • sleep 6 hours  • notes: well running is definitely not my strong suit, but the run went better than I thought it would. Considering I haven't been running much I think 26:38 is a decent time. Like Rich says, "you don't have to be the best at anything, you just can't suck at anything." 

1015 snatch technique work  mobility work for 20 minutes  1530 back squat 7 x 5 x 275 lbs  20 minute AMRAP  5 thrusters (135 lbs)  7 toes to bar  9 deadlifts (225 lbs)  * alternated rounds with Hudson  * person not working is on the air dyne  20 rounds + 1 thruster  for time:  500 meter row  30 bar facing burpees 3:34  handstand walk practice for 10 minutes  • sleep 9.5 hours  • notes: the 20 minute AMRAP was painful. My grip started to fail around minute 14. Need to work on that. 

1345  10 minute AMRAP  3 bar muscle ups  6 burpee box jump over (24")  9 power snatch (95 lbs)  * alternate rounds with a partner  10 + 5  power clean + 2 shoulder to overhead - 205, 225, 245, 265f, 265  5 sets  5 strict shoulder press - 95, 115, 125, 135, 145  5 strict weighted pull ups (53)  3 rounds  1 minute - row for calories  1 minute - handstand walk  1 minute - strict pull ups  * 1 minute rest between movements  power clean 3 reps on the minute for 15 minutes at 175  1930 mobility work for 30 minutes  • sleep 8 hours  • notes: Harrison and I tested out the first two Santa series workouts today. They went well, and I think that we will be able to beat our scores on competition day. 

1300  squat snatch 3 reps on the minute for 10 minutes at 125 lbs  - then -  heavy single - 165, 185, 205  back squat 5 x 185, 225, 255, 275, 300  5 rounds for time  15 kettlebell swings (70 lbs)  15 hand release push ups  6:52  1800  every 3 minutes for 15 minutes (5 rounds) 400 meter run  10 strict toes to bar  averaged 1:40-1:45 per round  mobility work for 20 minutes  • sleep 6.5 hours  • notes: got back late last night from my level one in TN. That is the reason of my sleep being lower than normal. Snatches felt good and smooth today. Stopped the squats short at 300 because my legs were dead.  Metcon went faster than expected. I went unbroken every round on the KBS except round 3. My 400 was anywhere between 1:09 and 1:16. 

overhead squat 3 x 95, 125, 135, 165, 185, 205, 225pr, 235pr deadlift 3 x 225, 275, 315, 345, 365  3 rounds fast but not timed 5 bench press (205 lbs)  50 double unders  5 weighted c2b pull ups (35 lbs)  rest 1 minute between rounds  • sleep 8 hours  • notes: stopped the deadlifts after 365 because my back was not feeling 100 percent. Definitely not as heavy as I could have gone. Did a good bit of stretching today. I was feeling really tight and beat up today so I took the volume down.  Drew

1445  clean 2 x 135, 155, 185, 205, 225, 245, 255, 1 x 275, 285, 300f  push press 3 x 135, 155, 185, 195, 205, 215, 225f  4 rounds for time  10 deadlifts (245 lbs)  10 toes to bar  10 dumbbell push press (50 lbs)  10 kettlebell swings (70 lbs)  my score: 9:47 50 strict handstand push ups (sets of 10) weighted sit ups 3 x 15 x 70 lbs   • sleep 7.5 hours  • notes: attempted 300 4 times on the clean and got under all of them. My goal is to get it before my birthday, so I got about a week and a half. Metcon was a lot worse than it looked. My grip went away very quickly which had a big impact on my overall time. 

1330  snatch 2 x 95, 125, 135, 155, 175, 195, 205, 1 x 225, 235f  back squat 3 x 185, 225, 275, 305, 315, 335, 345f x 2  8 minute AMRAP  3,3…6,6…9,9…12,12… power snatch (95 lbs)  box jump overs (24")  15 + 19 reps (18 ps and 1 bjo)  row 3 x 500 meters (90 sec breaks) - 1:44, 1:45, 1:44  1900 squat snatch 3 reps on the minute for 10 minutes at 125 lbs  3 sets of  1 muscle ups  1 muscle up + 1 ring dip 1 muscle up + 2 ring dip  1 muscle up + 3 ring dip…  5 full rounds (5 dips), 4 full rounds (4 dips), 3 rounds + 1 mu (3 dips + 1 mu)  • sleep 8 hours • notes: absolutely estatic that I hit 225 snatch today. That's a goal I've had for a while now, and it is a boost of confidence to reach it. I'm coming for 235 next. I got a good amount of volume in today. This is what I am hoping every day will look like volume wise from here on out. 

1500  hang snatch 3 x 95, 115, 135, 155, 165, 175(f)  back squat 1 x 225, 275, 295, 315, 335, 355 pr, 365 pr  3 sets of  5 glute ham raise  10 reverse hypers  10 pistols, alternating  "Open Test" (little heavier)  20 minute AMRAP  50 wall balls (20 lbs)  50 double unders  40 box jumps (24")  40 toes to bar  30 chest to bar pull ups  30 bar facing burpees  20 power clean (155 lbs)  20 jerks (155 lbs)  10 snatches (155 lbs)  10 muscle ups  my score: 1 round (19:56)  • sleep 9 hours  • notes: 20 lb pr on back squat today. Think I might be able to get 375. I'll test it again soon. I was able to get 1 full round on the metcon, Hudson got back to the box jumps.  Drew

1345 2 mile active recovery hike  handstand walking practice for 15 minutes  mobility work for 25 minutes  • sleep 8.5 hours  • notes: legs are really feeling beat today. After handstand skill work I threw around the football with my brother. I tryed making today as enjoyable as possible and not so strenuous. After that three week smolov cycle I'm just as mentally exhuasted as I am physically.  Drew

This past Thursday I went up to Lynchburg, Virginia, to visit Liberty University. I was up there for what they call CFAW (college for a weekend). I left Thursday morning and arrived there around 4pm. We checked in, found the room I was staying in, had dinner, and walked around campus for a while. That night we went to a welcome meeting with the other 2,000 high school students attending CFAW. Afterwards I headed back to my room and got to know some of the students there and here what they had to say about Liberty.  Before I continue to go on with what I did this weekend, here is a little bit about Liberty. Liberty is the largest Christian university in the world with 14,000 residential students and over 100,000 online students. They have the most recreational facilities of any college I've even been to or visited. Facilities that are free to students include;  - gun range  - multiple camp sites  - 50 miles of hiking trails (mountain biking)  - motor cross ...

back squat 10 x 3 x 320 lbs  hang clean + clean - 95, 135, 165, 185, 205, 225  5 sets of:  5 bench press (185 lbs)  10 pendley row (135 lbs)  1.5 mile jog for active recovery  • sleep 8 hours  • notes: today marks the end of smolov, which is the last strength program I will be doing before the open. I have built up some decent strength, now it's time to get that metabolic stuff up along with working on moving medium weights for multiple reps. The cleans today felt supper heavy after all the squatting I did previously... 205 which normally feels like cake gave me a hard time. This morning I got my ACT scores back and to my surprise it was a 28, which is equivalent to a 1270 SAT score. 

1330  back squat 7 x 5 x 305  hang snatch + snatch - 95, 125, 135, 145, 155, 165, 175, 185, 195f x 3  • sleep 7.5 hours  • notes: not much time to train today. had a few things that came up that I had to tend to. Tons of make up work to get done from missing last Thursday and Friday. Tomorrow will be my final day on smolov. Knees are feeling beat up so I'm going to take a break from Squating for about a week.  Drew

1245  4 rounds for time:  400 meter run  21 pull ups  25 push ups  alternating with a partner • sleep 7 hours  • notes: trained with my friend Ben Peden today. Got back late from Liberty University last night. I will post later with a recap of what happened and some of my thoughts.  Drew

Mobility work for 20 minutes I'm up at liberty for the remainder of the week. I will post again on Sunday when I get back.  • sleep 8 hours  • notes: legs are hurting pretty bad other than that I'm fine. 

1345  back squat 5 x 7 x 285  tempo bench press (3 sec down, 3 sec pause) 3 x 135, 155, 175, 185, 195  10 ring rows between sets  3 rounds for time:  10 overhead squats 135 lbs  50 double Unders  mobility work for 20 minutes  • sleep 8 hours  • notes: body feels fatigued. this weeks squating percentages are super high and it is taking a lot out of me. 

1145  Clean (from blocks) 1 x 95, 155, 175, 195, 215, 225, 235, 245, 255, 265, 275(f), 265, 270  5 rounds of:  30 calorie row  20 toes to bar  10 shoulder to overhead 135 lbs  rest 1 minute between rounds  1500  every 90 seconds, for 9 minutes (6 sets) muscle snatch 1 x 135, 145, 155, 165, 170(f), 165  foreword roll to support practice for 12 minutes  spent a few minutes in the pool; treading and breath holding  water temp: 54  mobility work for 30 minutes • sleep 9 hours  • notes: 15 pound pr on the clean from the blocks today. My pool was 54 degrees today, and it is only going to continue to get colder. I am going to try and be consistent with working cold water stuff in the next few months. I need to be comfortable being cold and wet in the future, so I'm going to start now and see how it goes.  Drew

1500  power snatch 3 x 95, 125, 135, 145, 155, 165, 175(f)  back squat 4 x 9 x 270  3 sets of:  5 front rack box step ups per leg 135 lbs  10 strict toes to bar  1800 10 pull ups, 30 push ups, 30 sit ups (rest 2 min)  10 pull ups, 30 push ups, 30 sit ups (rest 2 min)  10 pull ups, 30 push ups, 30 sit ups  10 rope climbs 20 ft (not timed)  mobility work for 30 minutes  • sleep about 6 hours (probably less)  • notes: felt weak today on the strength stuff, probably do to a lack of sleep last night.  Drew

This past week has been super busy. I have literally been doing nothing but school, training, working, or studying. But anyways, here's a recap of some highlights of this past week.  * finished week two of smolov. Yesterday was 10 x 3 at 310 pounds.  * power clean triple at 245 lbs  * power snatch double at 195 lbs  * did metcons every day  Yesterday before Squating I trained with Hudson and hit a snatch balance pr at 245. Barely missed 250. We also did an old regionals workout that was;  For time:  Row 2k  50 pistols, alternating legs  30 hang power cleans 205  I got 16:59. The prescribed weight for this was 225, but I didn't want to be doing singles the entire time so I cut it down 20 pounds.  Drew 

I am going to refrain from posting for the remainder of the week. I will give an update of some stuff this weekend.

A.  Back Squat - 5 x 7 @ 255 lbs  B.  Every minute on the minute for 10 minutes:  5 Deadlifts (275 lb) 20 Double Unders  It took 23 to 24 seconds for each round (giving me 37-36 seconds of rest)  On the Deadlifts I focused on controlling the movement throughout rather than bouncing it off the ground to aid in getting it up.  C.  3 minutes of Strict Toes-2-Bar Did not count, just went  D.  Run  5 sets of 800 meters (1:1 rest)  3:00, 2:58, 2:59, …  (On the 4th set my hamstring got all knotted up and I had to stop. I'm guessing it was from the squats and deadlifts I had done prior to this)  I came back and mobilized and tryed to get the knot out of my hamstring. Disappointed I couldn't do all 5 sets, but did what I could without risking injury.  Drew Mathews

A.  3 Position Clean (hip, knee, ground)  135, 165, 185, 205, 225, 235, 255(f)  B.  5 sets of:  5 Strict Shoulder Press (135 lb)  5 Weighted Pull Ups (50 lb) C.  Complete the following for time:  Run 1k  40 Thrusters (95 lb)  40 Chest to Bar Pull Ups  40 Bar Facing Burpees  13:31 2 hour break between C and D D.  Every 3 minutes for 24 minutes (8 sets) Run 300 meters 10 hang power snatch (75 lb)  5 HSPU (3 strict and 2 kipping)  Average time was 1:40 (so about 1:20 rests)  On the 3 position cleans I could have gotten 255, but I lost my grip trying to reset on the way down. For the Metcon my hopes were to not stop moving, but when it came to the Burpees I was already gassed and it took longer than I had planned. Conditioning is the main area that I need improvement on.   A little video of my 3 position cleans today…  Drew Mathews

A.  3 Position Snatch (hip, knee, ground)  95, 125, 135, 145, 155, 165, 175, 185(f)  175 was a 20 pound PR for this complex.  Back Squat - 4 x 9 @ 240 lbs  B.  5 rounds of:  In 1:30 complete the following 6 muscle ups Max power clean and push jerk with time remaining (165 lbs)  Rest 1:30 between rounds  12-6 (the most I got was 12 and the least 6) C.  5 sets of:  10 Strict Toes to Bar  10 Good Mornings (115 lbs)  D.  Continuos Sled Drag for 20 minutes (45 and 25 lb plate)  Starting today I will be using this new format for posting. Each letter represents a different aspect of training. Weather that be gymnastics, strength, metcons, intervals, accessory work, etc. I feel this is more structured and will be easier for me to track.  Drew Mathews

It's been a long past week. Hoping to have the car problems fixed sometime this next week.  Catch up on the last two days…  Friday:  Day off of school so I went and trained with Hudson around 11:30.  Clean (from blocks) heaviest set of 2 reps  155, 175, 195, 205, 225, 235, 245, 255  Box Step Ups  5 reps each leg @ 95, 135, 155, 155  20 minute EMOM  Even - 10 Thrusters (95 lb) + Airdyne  Odd - 10 Box Jumps (24")  + Airdyne  This was miserable. The 10 Thrusters were definitely the worst part.  Saturday:  This morning I volunteered to help out organizing a 5k for the piedmont women's center. Afterward I did…  Snatch work up to your heaviest set of 2 reps  95, 125, 135, 145, 155, 165, 175, 185, 195, 200(f)  "Amanda"  9-7-5 reps for time of:  Muscle Ups  Squat Snatch (135 lb)  4:56  Honestly, I was stoked to get under 5 minutes. I was expecting 5:15i...

On Friday night I got in an accident and most likely totaled my car. I am going to look at it and will know for sure within the next couple days. Just praying that God will work everything out.  Saturday:  Clean  1 rep @ 135, 165, 185, 205, 225, 245, 265  2 x 1 reps @ 235  Snatch Balance + Overhead Squat  3 x 2+3 @ 145  Back Squat  3 reps @ 225, 255, 275, 305  2 x 5 @ 265  Sunday:  Clean Heavy Single  135, 185, 205, 225, 245, 265, 285(f), 305(f)  Deadlift 1 Rep Max  305, 355, 395, 410, 435  Bench Press  1 rep @ 135, 185, 205, 225, 245  10 reps unbroken at 185  Even though I missed 285 I went for 305. I got under it but didn't get it up. I can feel a squat cycle in my near future. Deadlift was a 30 pound PR!  DM

I took Monday off and rested my arm. Came back in Tuesday feeling great and hit some pretty solid lifts.  Tuesday…  Back Squat (3 second pause)  4 x 3 @ 255  Sumo Deadlift 3 Rep Max  185, 255, 275, 305, 345, 375, 400  Hang Clean  1 rep @ 135, 155, 165, 185, 215, 235, 255  Power Snatch 2 Rep Max  135, 145, 155, 165, 175, 185  I had to catch up on what I missed Monday, so all I did was the strength work.  Then today was more of a full day of training.  Halt Snatch (5s concentric to the knee, 3s halt at the knee)  4 x 2 @ 150  Front Squat ( Unbroken, rythmical tempo squats)  4 x 3 @ 220  Pull Ups max effort set 44  3 sets of:  4 Push Press (170 lb)  8 Pendley Row (135 lb)  2 sets of:  10 Strict Pull Ups  8 Split Squats per leg (20 lb dumbbells)  Still not where I want to be with pull ups, but that is 4 more reps than last time I tested...

Friday:  Clean work up to 90% then 2 x 1 135, 165, 185, 215, 225, 235, 255, 2 x 1 @ 225  Snatch Balance + Overhead Squat  3 x 2 + 3 @ 140  Back Squat  3 reps @ 225, 255, 275, 305, 2 x 6 @ 260  Saturday:  Squat Clean Heavy Single  135, 155, 185, 205, 225, 245, 265, 285(f)  Power Clean Heavy Single  225, 245, 265 (20 lb PR)  Back Squat  3 reps @ 225, 245, 275, 315 Lots of sets and reps at 245  At 0:00 (For Time)  30 Squat Cleans (205 lb)  5:25 At 10:00 (For Time)  30 Muscle Ups  5:30 Sunday:  I warmed up and got into the second week of the wodapalooza workouts. In the middle of the first workout I felt a shock of pain go through my arm into my shoulder and ended up having to stop after trying multiple times to pick the weight up. It's nothing serious, but I'm not going to chance it. For me it's not worth risking it for this competition, the Open is what really matter...

Halt Snatch (5s concentric from floor to knee, 3s halt at knee)  4 x 2 @ 140  Front Squat - 4 x 3 @ 210  Rhythmical tempo squat, be reactive and explosive coming out of the bottom  3 sets of:  4 Push Press (170 lb)  8 Pendley Rows (135 lb)  2 sets of:  10 Split Squats /leg (20 lb DB's)  10 Strict Pull Ups  Wodapalooza workouts 3 and 4 were announced tonight. Some hard workouts coming up the next couple days.  DM

Back was feeling a little stiff today.  Snatch - worked up to a heavy weight  135, 155, 165, 185, 195, 205(f)  Snatch Balance - heavy weight  135, 155, 185, 205, 225, 255(f)  Partner Workout  60 Ground to Shoulder with Atlas Stone (115 lb)  60 Shoulder to Overhead Axle Bar (135 lb)  Our time was 10:02 Power Snatch max effort at 135 pounds  15 reps  Worked out with my friend trey this afternoon. His parents own crossfit Greer so I was able to go in and workout with him for free. It's nice having the ability to train at multiple different facilities. 1) a change of scenery is nice, 2) so you don't get accustomed to everything being a certain way and 3)   with crossfit there is no "home field advantage" so training in multiple places is a good way to vary your training.  I'm taking the volume a little lighter this week and am going to be testing some higher rep lifts and gymnastic movements.  DM...