Drew Mathews Training

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...

Started a new strength program today. One that will take less time each day than the previous one to allow for more focus to be placed on crossfit. It is also only three days a week, which allows me on the off days to program other lifts I need extra work on.  So on Tuesdays and Thursdays I will work on whatever I feel necessary, then Saturdays will be whatever Hudson programs.  So enough talking about it, here's the first day…  Clean (blocks) - Work up to 85% of 1RM C&J, then 2 x 1 @ 10kg down from 85%  1 rep @ 155, 185, 205, 225, 245  2 x 1 @ 225  Back Squat (3 sec pause)  4 x 3 @ 245  3 sets of:  5 Thrusters (170 lb)  10 Band Pull Apart's 2 sets of:  8 FWD Backward KB Lunges  10 Glute Ham Raises This was a very good session. Only took 70 minutes, much better than 2+ hours.  C2B Pull Up Progression  7 sets of 9, :50 rest between sets Power Clean 225 lbs. max reps  6 reps  Aft...

Friday I completed Wodapalooza workouts 1 and 2. I made a mistake with the workout so I redid it Sunday morning and got the following scores.  Workout 1:  4 Rep Max Shoulder to Overhead *2 minute clock to complete the set *Any style of press is acceptable *Score = Max Weight Lifted of 4 Unbroken Reps My Score: 250 pounds  Workout 2:  9 Minute AMRAP 3 Power Cleans 3 Hang Squat Cleans 3 Thrusters 30 Double-Unders - Men 135# - Women 95# *9 min AMRAP starts immediately after WOD 1 (min 2-11) *All 9 Barbell movements must be unbroken *3 burpee penalty is assigned if the complex is broken *Score = Total Reps completed in 9 Minutes (min 2 -11) My Score: 6 rounds + 1 Power Clean  Saturday I had a weightlifting meet.  Snatch I opened with 200 and hit it pretty easily. Then missed my current PR at 215. I jumped up to 225 for the 3rd attempt because I wasn't going to be satisfied with 215 if I got it. I missed 225 by a very small margin. ...

I have been kind of slack with posting this past week. I have not, however, been slack with training. I've been busting it every day.  Today marks the beginning of what Im calling my competition season. Wodapalooza qualifier started tonight with the release of 2 out of the 6 workouts. There will be 2 workouts announced every week on Wednesdsy at 8pm, and the scores must be submitted by Sunday at 8pm. This is one of the largest crossfit competitions outside of the actual Crossfit Games. As much as I am excited about these competitions I am as equally nervous. This will only be my 2nd crossfit competition ever, so we will see how it goes.  I tested WOD 1 tonight, the 4RM S2O and got 235. Hopefully I'll be able to up that to 245.  I also have a weightlifting meet this coming Saturday where I will be competing in the snatch and clean and jerk. I have Ideas of what I would like to hit, but the numbers I chose will all depend on how I feel that day.  At the conclus...

Muscle Up Wave  60 seconds on, 60 off  45 seconds on, 45 off  30 seconds on  Power Clean + Front Squat + Jerk  135, 155, 165, 185, 215, 225, 245  Weighted C2B Pull Ups  4 reps @ 20, 35, 35, 35, 3 reps @ 50  Did this with my friend trey after school. It's cool to know multiple people your age (17) striving for the same goal as you.  After he left I did…  Back Squat - Heavy Single (kinda)  185, 225, 255, 275, 305  Snatch Push Press  4 x 5 @ 165  Front Squat - Heavy Single (kinda)  165, 185, 215, 225, 255  Kept the squats light because my lower back was a little tight.   Depth Jumps - lots of reps at different  Knee Box Jumps - worked to a tough height for 2 reps  10 explosive push ups between sets  Over an hour of mobility work  Back feels a little better. I'm going to continue to do tons of mobility every night.  DM

Thursday  I did my weightlifting program plus some skill work on the rings.  Saturday Started the morning off with Hudson. We did…  Hang Power Snatch - 3 reps on the minute for 20 minutes  I did multiple sets with all the weights below  95, 115, 135, 145, 155, 165(f)  Muscle Snatch 1-1-1-1-1  135, 145, 155, 165, 175(f)  Close Grip Snatch Balance + Overhead Squat  Worked up to 205  (stayed fairly light since I was not use to close grip)  I should have had 165 on the hang power snatch but lost the grip on the third rep both times I attempted it.  While he coached the class I did Back Squat - Heavy Single  315  Snatch - Heavy Single  195  Clean and Jerk - Heavy Single  265  I did lots of sets working up, but those were the heaviest I got.  After this we hit a Metcon that sucked.  For Time:  500 meter row  21 Thrusters (135#) 500 meter row...

Front Squat - Heavy Single  135, 185, 225, 245, 275, 295, 305(f)  Clean & Jerk - Heavy Single, 3 x 2+1  135, 185, 205, 225, 245, 265(f), 3 x 2+1 @ 225  Clean DL to knee + DL knee to hip + Clean Pull  5 x 2+2+1 @ 265  Back Squat - Heavy Single  225, 265, 275, 295, 315, 335  Pause Back Squat - 3 reps @ 225, 235, 245, 255  Good Morning - 3 x 5 @ 135  The knee felt good overall, only felt a little pain on the 305 attempt on the front squat. Missed the clean at 265. Should have had it but fell backwards.  7 minute AMRAP  2,2...4,4...6,6...8,8...  Thrusters (115#)  C2B Pull Ups  12 + 1 Thruster  I definitely would not have done as well on this if I hadn't had someone pushing me. Harrison and I were neck in neck the entire way.  Thruster and Pull Up combination sucks.  Weighted Pull Up Triples  3 reps @ 45, 55, 65, 70, 80, 90  * 10 Plate Flips per arm between set...

For Time:  800 meter run  21 unbroken push press 115#  800 meter run 18 unbroken push press 115#  800 meter run  15 unbroken push press 115#  *every time you break on the presses you must complete a 200 meter run  I forgot that the presses were suppose to be strict, so I am going to redo it eventually. Only had to do one penalty run.  Triangle Sprint x 5 sets Zig Zag Sprint x 5 sets  Sled Sprint 15 yards x 4 sets  Trained with my friend Connor today. He really pushed me on the running portion of the Metcon. Always nice to have someone to train with.  Back Squat - Heavy Single  135, 185, 225, 255, 275, 305, 325, 335, 345  Snatch High Pull + Hang Power Snatch + OHS  95, 125, 135, 145, 155, 165, 175. 185(f)  Power Clean + Front Squat + Jerk  135, 165, 185, 215, 225, 235  Snatch Push Press  5 reps @ 165, 185, 195  During the last set of SPP at 195 I overextended my r...

Front Squat - Heavy Single  2 @ 135, 165, 185, 215, 225, 255, 1 @ 275, 290  Snatch - Heavy Single  2 @ 95, 125, 135, 155, 165, 175, 1 @ 185, 195(f)  Snatch DL to knee + DL knee to hip + Snatch Pull  5 x 2+2+1 @ 185  Back Squat - Heavy Single + 7RM (1 attempt)  185, 225, 255, 275, 305, 335, 7 @ 300  Good Morning 3 x 5 x 145  Snatches were just mediocre today. Back Squat at 335 was tough, then the 7RM was a PR of about 15 Pounds.  C2B Pull Up Progression 7 sets of 8, :50 rest between sets  This wasn't bad. The last two rounds were challenging but not horrible.  6-5-4-3-2-1  Snatch (155#) Muscle Ups   7:12  Not to happy about this one. Was hoping for high 5s or low 6s, but the snatches got me on rounds of 5 and 4.  To my surprise the Wodapalooza online qualifier starts on September 24th. You must qualify in the top 20 for elite division and top 100 for Rx division. I will now not be ...

Thursday -  Power Snatch - 2-2-2-2-2 (not T&G)  135, 155, 165, 175, 185  Power Clean + Push Press - 5 x 1 + 3  135, 155, 185, 195, 200  Front Squat - Heavy Single, 3 x 2  185, 225, 255, 275, 3 x 2 @ 255  Saturday: Power Snatch - Heavy Single  95, 135, 155, 175, 185, 195 PR  Back Squat  6 x 2 @ 295, 2 x 2 @ 315, 1 @ 345, 350 PR  For Time:  50  Double Unders  20 Shoulder to Overhead (155)  30 Box Jumps (24")  40 Chest-2-Bar Pull Ups  50 Double Unders  40 Chest-2-Bar Pull Ups  30 Box Jumps (24") 20 Shoulder to Overhead (155)  50 Double Unders  14:17 Did this with Hudson at 7:30 this morning. Very happy with the power snatch and even more  pumped about the Squat PR. Just half a year ago in April my max was 300, now that's up 50 POUNDS. I have attacked that weakness and am going to continue to build upon what I'v...

Tuesday… Power Snatch + Snatch Push Press  5 x 1 + 3 @ 165  Power Clean + Power Jerk  5 x 1 + 1 @ 215  Front Squat - Heavy Single, 3 x 2  135, 185, 255, 275, 3 x 2 @ 255  Lower back was feeling a little tight today but gradually loosened up.  Standing Broad Jump  8'9"  (PR of 3 inches)  4 rounds of:  1 minute of Strict HSPU 1 minute of Power Clean & Power Jerk (185#)  1 minute of Toes-2-Bar  alternated with a partner after every movement  I would do a minute of HSPU then while Ben did his I rested. Need work on strict HSPU!  Today I was feeling a little under the weather and did only stretching. Took a 2 1/2 hour nap which helped a little, but am still feeling tired and run down.  DM

Thursday and Saturday I only had time for my weightlifting program. On Saturday I hit a Back Squat PR of 340#, everything else was just solid but no PRs. Sunday afternoon I did a snatch complex to work on technique. Then work to a heavy single at 185#, which I did in nanos (no oly shoes). Then 1 rep every 30 sec for 10 min at 145.  Monday (Labor Day)  First day back training with Hudson!  Snatch (blocks) - 2 reps @ 95, 135, 155, 155, 155, 155, 155  Back Squat - 6 x 6 @ 245  I know this isn't what my strength program called for, but I feel like I GOT BETTER today. In the end that's what it's all about. Hudson helped correct a technique flaw I had in my snatch, and once I corrected it I felt much more in control of the weight.  3 rounds for time:  20 Wall Balls (20#)  20 C2B Pull Ups  6:10 Wall Balls went better than I though, the c2b are what slowed me down.  Got home and took a 30 minute break then decided to do somethi...