Drew Mathews Training

Wednesday:  Back Squat  5 x 5  225, 245, 275, 305, 315(f)  I had some spotting help at 315, so I'm not counting it as a 5RM.  7 x 7 Deadlifts  * Rest 1 minute between sets  275 x 4 sets, 295 x 3 sets  Hudson came up with this, and it lit my hamstrings up.  3 sets:  10 Glute Ham Raises  10 Strict Toes to Bar  I did no weight on the first set of glue ham raises, then 10# on the 2nd and 25# on the 3rd.  Thursday:  Power snatch  5 reps every minute for 5 minutes (95#)  3 reps every minute for 5 minutes (115#)  1 rep every 30 seconds for 5 minutes (135#)  1 rep every 30 seconds for 5 minutes (145#)  Tried to keep my feet closer together rather than letting them jump out real wide.  10 min EMOM  Even - 1 Muscle Up (15# vest)  Odd - Practice Splits  DM

Find your heaviest of:  Clean + Low Hang Clean + Mid Hang Clean  135, 155, 185, 205, 225(f), 225(f), 225  I need to work on flexibility to make hitting the positions less of a struggle.  10 min EMOM  3 Muscle Ups  20 Double Unders  I went unbroken with the muscle ups through the 9th round, but on the 10th round I failed the 3rd.  30-20-10  Shoulder to Overhead 105#  KBS 53#  Row Calories  Forgot my time  This was some good conditioning. Tomorrow is going to be a heavy day.  DM

Back Squat  10 x 225, 7 x 255, 5 x 275, 3 x 295, 1 x 305, 315, 335(f)  Just decided to get under some heavy weight. No specific rep schemes.  20 min EMOM 2 Squat Snatches 115#  I really tried to focus on good positioning in every aspect of the lift. It was a lot to think about, but I did my best to make it happen.  Chest to Bar Pull Ups  10 x 5  The purpose of this was to just work on getting each rep fluently and with best technique possible.  3 x max effort chin over bar holds  Just trying to get comfortable in that position.  DM

Hang Snatch  5 x 1 135, 145, 155, 165, 175(f)  I tryed to focus on a good sweep and solid catch. 165 felt real good and light, but for some reason I just couldn't get 175.  Hang Clean and Jerk  5 x 1  185, 205, 215, 225, 235(f)  The clean felt a little off today, but the jerks felt great. I failed the hang clean at 235.  Snatch Balance  5 x 1  165, 185, 205, 225, 245(f)  Considering this is my first time ever maxing on this lift I was pretty happy. 225 has never felt so light getting it overhead.  Pause Back Squat (2-3 seconds)  3 x 2  225, 255, 275  Not a lot of reps on the squats, but I did get quite a few throughout the training session.  DM

Push Press  5 x 5  135, 155, 165, 175, 185  This felt pretty swell! My hip drive on any type of press or jerk has improved over the last month.  Gymnastics (not for time)  50 Strict HSPU  50 Strict C2B  10 Muscle Ups  50 Strict T2B  I did this at a good pace but not for time. Not a lot of volume today, but I did put as much effort as possible into what I did.  Mobility for 30 minutes DM

Deadlift  5 x 7  275, 295, 305, 315, 335  Felt really good on the deadlift a today. I was jumping up by 10s the first few sets, but then after hitting 315 with not too much struggle I jumped up 20 pounds to 335 I got it solid.  Snatch Balances 6 x 2 (for technique)  95, 125, 135, 155, 165, 185  I could have gone a good bit heavier than this, but I wanted to work on speed under the bar and catching it in a good position.  3 Position Snatch Pull  Ground + Low Hang + High Hang  135, 155, 165, 185  The purpose of this was just to get some heavy snatch pulls and to work on the sweep.  Took a little break to have lunch and hang out by the pool. Then at 3:00 I did…  5 rounds for time:  5 Deadliffs 305# 15 GHDSU  6:27  This is a good combination… it lit my core up real nice!  Back Uprise on a Bar  Spent 30 minutes Practicing  After I got a good rep (which took me about 5...

Heaviest of the Clean complex:  Mid thigh  Below knees  Obove ground  135, 155, 185, 205, 225, 235(f)  I need to work on my flexibility quite a bit. My ankles, hips, and shoulders all need some work.  Strict Press 5 x 5  95, 115, 135, 145, 155(f)  This was a 5 rep PR of 10 pounds.  12 minute AMRAP  5 Clean and Jerks 135#  10 Pull Ups  I alternated back and forth with two other guys. Two would be working and one would be resting.  Today was the first day I had the chance to workout with Hudson Fricke.  DM

Back Squat 3-3-3-3-3  225, 275, 295, 305, 315  This is a big PR for me. My previous 1RM was 325 and doing 10 pounds under that for 3 reps pretty much proves that I have gone up.  Snatch 2-2-2-2-2  115, 135, 145, 155, 165  This was heavy, but was not as heavy as I could have gone.  GHD Hip Extensions  4 x 7 x 65# I had never done these before. They light your hamstrings up!  Row 20 minutes  1 minute on : 1 minute off  2831 meters (total)  I worked out with Charles Crumpton today. He pushed me on the rowing every set. Today was one of those days that I just didn't feel like training, so I found out what Charles was doing and just did that. I ended up having a solid day of training.  DM 

Bench Press 3-3-3-3-3  155, 185, 205, 215, 225(f)  I got 225 up for two easier than I did a few days ago, but I couldn't get past the sticking point on the third rep.  15 minute EMOM  Minute 1 - 15 Pull Ups  Minute 2 - 30 Double Unders  Minute 3 - 16 Dumbbell Snatches (8 per arm), 50#  I did this workout with Jacob Wilson and Ben Peden. On the last round I did 50 DU instead of 30 just because I wanted to go a little extra.  Slack line practice for an hour  I definetly saw improvement over the course of the hour.  DM 

"Goodman" For time:  1 Clean and Jerk 225#  100 ft Sled Push 225#  2 Clean and Jerk 205#  100 ft Sled Push 225#  3 Clean and Jerk 185#  100 ft Sled Push 225#  4 Clean and Jerk 155#  100 ft Sled Push 225#  5 Clean and Jerk 135#  100 ft Sled Push 225#  14:28  I have never done sled pushes mixed with another movement before this. It was quite a quad burner. The sled pushes really slowed me down. The clean and jerks weren't really a problem; I went threw them fast every round. Turning the sled around was also a pain. Next time I do something like this I will just push the sled the full distance instead of stopping, turning around, and coming back.  Overhead Squat 1-1-1-1-1  135, 155, 185, 205(f), 225 I felt very unstable under the bar for some reason. It might be because I just did goodman, but I still need to work on it even if it was because I was fatigued.  5 rounds alternating with a partner:...

Back Squat heavy single  185, 225, 275, 305 then,  5 x 2 x 275 + max set at 275 (10 reps)  For some reason 275 felt really heavy for the first 4 sets then on the last set it felt great so I decided to go for a max set.  Hang Power Clean heavy single  135, 185, 215, 225  then,  5 x 3 x 185  This felt good. I worked on keeping my feet no wider than how I squat when receiving the bar.  6 x 40 yard sprints  I didn't time these but I went hard.  3 Muscle Ups EMOM for 10 minutes (8# weight vest)  I went unbroken up until the 9th minute where I got two then failed the third. I got all the reps in within the minute.  2500 meter active recovery row  DM 

Bench Press 5-5-3-3-2-2  165, 185, 195, 205, 215, 225  Hitting 225 for 2 today was a 2 rep PR. So glad I finaly can rep 225.  Power Snatch  3 reps EMOM x 10 minutes at 115#  Snatch Tempo Pulls  5 x 2 x 215#  On the power snatches I went light to focus on getting more efficient in the movement. I worked on keeping the bar close and sweeping it rather than bouncing.  Push Press 3RM  95, 135, 155, 185, 195  Shoulders were a little tight on this, but other than that it went good. Pretty sure this was a PR!  DM

Pool Session  10 x 100s, :30 sec rest (freestyle)  I tryed to be smooth and relaxed with each stroke and didn't worry about time. First swim session of the year.  Deadlift 2RM  225, 275, 315, 335, 355, 365  Deadlifts went well over all. I probably could have gone up, but decided not to because my back was a little rounded at 365.  Weighted Dips heavy set of 3  25, 45, 53, 70, 95  Weighted Pull Ups heavy set of 3  25, 45, 53, 70  I havnt done weighted dips in a long time. It felt good to get some heavy sets in. I still need to work on pull up strength.  For time:  50 GHDSU  30 Muscle Ups  50 GHDSU  14:28  This was pretty terrible. I have never even done 30 MU for time, and doing 50 GHDs before made the muscle ups hard.  I need to work on muscle ups while under fatigue.  30 minutes of mobility work  Today was my last day of school. I am very excited to be out and am l...

Find your heaviest of the complex:  Squat Clean  Front Squat  Front Squat  Jerk  135, 155, 165, 185, 205, 215, 225, 235, 245(f)  I got up to about where I had guessed, but if I wasn't as sore as I was I might have been able to get that 245. I need to work on not being so quad dominant on my front squats.  Strict Shoulder Press 2RM  75, 95, 115, 125, 135, 145  My back position started to get a little ugly so I stopped after 145.  "The Animal" For time:  100 Kettlebell Swings 70# 7:38 I put my new KB to good use today. This was the first time I had done this workout so I didn't know what to expect. I started with a set of 15 then did sets of 10 up until 75 reps. I ended with a set of 13 and 12. Kettlebell Swings are something I need quite a bit of work on, and I can guarantee that I will destroy that weakness.  6 x Standing Triple Jump  25-27 feet is an estimate  I used my feet to measure...

Snatch  EMOM x 15  Minute 1 - 1 rep at 135 Minute 2 - 1 rep at 145  Minute 3 - 1 rep at 155  Minute 4 - 1 rep at 165  Minute 5 - 1 rep at 175  This felt pretty good overall, but there are a few technique things I need to clean up still.  Back Squat 5RM  185, 225, 255, 275, 295, 300(f)  The set at 295 was hard, but I couldn't let myself stop there with that number still being in the 200s. Went for 300 and only got 4 reps.  10 rounds for time of:  1 Power Clean, 225  50 Meter Run  5 C2B Pull Ups  10:59  I failed a couple attempts on the power clean. I still need to work on not jumping my feet out to wide when I do those.  Row 4 x 500s, 90 sec rest  1:50, 1:50, 1:50, 1:49 My quads were full of lactic acid during these. I did this right after work without warming up, so I could probably done a little better if I had warmed up. I still went hard and put a lot of effort into each s...