Drew Mathews Training

Couple things I've done lately that I though I'd share... Power Snatch 1 Rep Max - 215 lbs Max Power Snatch at 185 - 7 reps 20 minute AMRAP 300 meter Row 10 Burpees

Good one I made up on the fly today Every 3 minutes for 15 minutes 10 cal Assualt Bike 3 Power Snatch 165 lbs - Rest 3 Min - Every 2 minutes for 10 minutes 10 cal Assualt Bike 15 GHD Sit Ups - Rest 3 Min - Every 1 minute for 5 minutes Max Burpee DB G2O (40 lb DBs) Each one seemed to get harder

4 rounds of 400 meter Run Rest 90 seconds 800 meter Run Rest 3:00 minutes I averaged alittle over a 1:30 pace. About 10s behind hudson. I haven't run a ton lately so this was a good bit for me and my calves cramped up after the second round. I will be adding in more running in the coming weeks.

I'm back. Haven't posted in a while do to injuries and traveling. Wrist is almost back to 100%. And my sprained finger is gradually coming back together. Recent Workouts… Clean and Jerk 1 x 225, 255, 265, 275 (first time jerking in 6 months) 3 rounds for time 800 meter Run 25 Ab-mat Sit Ups 10 Muscle Ups 100 meter sprint - 11.5 seconds

5 rounds for time  250 meter Run 25 Ab-mat Sit Ups  15 Box Jumps (24")  * alternate rounds with a partner  This week isn't as much a deload week as it is a week that I don't have anything planned. I will be starting another squat cycle Monday.  My wrist is gradually getting better; still feeling pain when I put pressure on it.  God Bless! 

Back Squat 7 x 5 x 340 lbs  Mobility work for 45 minutes This is my 6th time doing the first phase of smolov within the last year. I have never had such a hard time with the first week. Typically week 1 is relatively light compared to weeks 2 and 3. The first week of smolov this time around has felt like the last week. Each set is a struggle. Even though I feel beat down some days and don't feel like squatting I'm going to keep grinding through this program. I know God will bring good results from it, so all it have to do is to push it day in day out.  God Bless! 

Back Squat 5 x 7 x 315  Calf Raises 3 x 10 x 275  Mobility work for 30 minutes  The last two days I have been extremely sore... to the point to where I could barely walk. 

Back Squat 4 x 9 x 305  3 sets  20 GHD Sit Ups  15 Reverse Hypers  Mobility work for 30 minutes

Thrilled with this squat PR yesterday. So stoked to see progress. Back Squat 5 x 225, 275, 315, 3 x 345, 365, 385, 405, 1 x 425  God Bless!

I got all of smokin in last week and this week is the last week.  Back Squat 4 x 9 x 285  Seated Calf Raises 3 x 15 x 155 Reverse Calf Raises 3 x 15 x 225  Standing Calf Raises 3 x 15 x 225  Mobility Work for 30 Minutes 

Back Squat 5 x 7 x 295 lbs  Change of Direction Sprinting Drills Mobility Work for 30 Minutes  God Bless! 

Agility Ladder Drills x 2 each  Knee Bok Jumps (work up to 3x45s + 1x25 bumper plates)  Mobility Work for 35 Minutes  Extremely sore today. After moving around it got better.  God Bless! 

Last week was a long and busy week. I worked out every day and did lots of mobility stuff. I got all my squatting in (5x7, 7x5, and 10x3). Today I did… Back Squat 4 x 9 x 275 lbs  Front Squat (3 sec pause) 3 x 135, 185, 215, 245, 255  Seated Calf Raises 3 x 15 x 135 Reverse Calf Raises 3 x 15 x 185  Standing Calf Raises 3 x 15 x 185 3 sets  15 Weighted Sit Ups x 53 lbs  10 Good Mornings x 135 lbs  Mobility Work for 30 Minutes My training definitely looks a lot different than normal right now. Hopefully some of the extra accessory work will help with the strength.  God Bless! 

Back Squat 4 x 9 x 255 lbs  Calf Raises 3 x 8 x 275 lbs (ankle circles)  1 min banded plank  1 min banded side plank L 1 min banded side plank R  4 x 15 GHD Sit Ups  3 x 10 Glute Ham Raises  Mobility Work for 45 minutes  Quads were tight today. One thing I'm really going to try and focuss on while I'm hurt is my mobility. That's something I feel is holding me back, and I am going to fix that. Slept about 6 hours.  Patriots are Super Bowl Champions! Had a fun time last night watching the game.  God Bless! 

As many of you know I recently got injured and will be out for the next 6-8 weeks. I am extremely disappointed that I will not be able to participate in the 2015 Crossfit Games Open. It's what I've been training for for over the past year. I was hoping to have a shot at regionals this year and to do well overall in the standings. I can promise you that this is adding fuel to the fire and that I am going to come back after this injury more motivated and determined than anybody thinks possible. This next year is going to be a long journey that is going to consist of a lot of hard work, sacrifice, and will power. I'm ready to put it as much work as I need to to get to where I want to be. As upset as I am that this injury accrued, I also realize that God has perfect timing and a purpose for everything. In Isaiah 55:9 it says, "For as the heavens are higher than the earth, so are my ways higher than you ways and my thoughts than your thoughts." And even though I may ...

Squat Clean 2 x 135, 185, 205, 225, 245, 1 x 275, 300pr, 305f Max Muscle Ups - 18 reps Barbell Back Rack Walk x 10 yards x 315, 365, 405, 455, 505 10 Strict Toes to Bar between sets Thruster 3 x 135, 155, 185, 205, 225f Took a lighter volume day today. Sleep 7 hours

Power Clean 2 x 135, 165, 185, 215, 225, 225, 225  3 rounds of  1 minute - Burpees 1 minute - Double Unders  1 minute - Dumbbell Snatches (50)  * rest one minute between movements Run Intervals  10 x 200 meter uphill  walk back to start is rest 3 sets of  8 Pendlay Rows (165)  5 Parallette Shoot Throughs Crossover Symmetry Iron Scap  Mobility Work for 30 minutes I didn't go to heavy on cleans because of my wrist. It's still bothering me. I've done tons of mobility for it, so hopefully it will start to improve.  Sleep 7.5 hours 

Back Squat 4 x 9 x 275  Squat Snatch 2 x 95, 135, 155, 175, 185, 195, 205f  Double Tabata Row  8 rounds of 40 sec on / 20 sec off  Score: best 206m, worst 191m  I had to stop snatching due to my wrist/thumb. I broke it last year and it just recently has started to bother me. Only on OHS and snatches. I'm going to get it looked at if it does start feeling normal soon.  10-9-8-7-6-5-4-3-2-1  Shoulder to Overhead (155) Chest to Bar  6:58  3 sets of  1 minute Banded Plank Hold  15 GHD Sit Ups  GHD Hip Extensions 3 x 10 x (65) Crossover Symmetry Plyometric  Mobility Work for 1 hour (accumulated) 

Turkish Get Up - 1 rep per arm x 35, 53, 70  Power Clean 2 x 135, 165, 185, 215, 235, 255  - then -  2 reps on the minute for 10 minutes (5 min at 185, 5 at 215)  Bench Press 10 x 135, 5 x 165, 185, 215, 235, 255, 260pr  10 rep max at 190  7 minute AMRAP  1…2…3… Burpee Muscle Ups  Squat Clean and Jerk (185)  This was the first time I've ever gone relatively heavy on Turkish get ups. Pretty challenging movement.  sleep 7.5 hours 

Zombie Press Practice for 20 minutes  Back Squat 4 x 9 x 275  Squat Snatch 2 x 95, 135, 165, 185, 205f  - then -  2 reps on the minute for 10 minutes at 145  For Time:  3 rounds of the complex - 1 Power Snatch/1 Hang Snatch (full)/2 OHS (155)  9 Chest to Bar  9 Kettlebell Swings (70)  2 rounds of the complex  15 Chest to Bar  15 Kettlebell Swings (70)  1 rounds of the complex  21 Chest to Bar  21 Kettlebell Swings (70)  10:50 I got close on the zombie press. Should have it fairly soon. On the snatches I got under 205 the second time but didn't get it up. My wrist felt tight so I didn't go for a second attempt. I don't know what was wrong with my snatches but they all felt soft when I caught them in a squat. I'll continue to work on positioning and see if I can get that straightened out.  After a few hour break… Row Intervals  7 sets - :30 on / 2:30 off  total - 1375 meters...

Power Snatch 3 x 95, 135, 2 x 155, 185, 205pr, 215pr, 225f  Max Power Snatches at 185 x 6 reps  10 minute EMOM  10 Chest to Bar Pull Ups  20-25 Double Unders  3 rounds of:  1 minute - Strict Handstand Push Ups 1 minute - Kettlebell Swings (70#)  1 minute - Box Jumps (24")  1 minute - Rest  Mobility work for 15 minutes  Mobility for 30 minutes (later on in the day)  sleep 8 hours  Notes: long and rough day all around

Back Squat 7 x 5 x 295  Squat Clean 4 x 135, 165, 185, 205, 225 - then -  4 reps on the minute for 10 minutes at 135  Mobility work for 20 minutes  sleep 7 hours  notes: legs are toasted

Power Snatch 4 x 95, 125, 135, 155, 165, 175, 185  - then -  4 reps on the minute for 10 minutes at 115  5 rounds (rest as needed)  10 Strict Pull Ups  3 Bar Muscle Ups  * 5 Burpee penalty for coming off the bar during a round - 2 hour break -  Active Recovery Session…  Threw the baseball with my friend Ben then played a game of Rowling.  Mobility for 20 minutes  sleep 9.5 hours  notes: absolutely stoked about power snatching 185 four times. 

Back Squat 5 x 7 x 275  Push Jerk 4 x 135, 155, 185, 205, 225  - then -  4 reps on the minute for 10 minutes at 155  5 rounds for time 30 double unders  15 kettlebell swings (70#)  5:38  GHD Sit Ups 3 x 15  sleep 7 hours  notes: PR on the 4 rep Push Jerk (I think 10 pounds).  The Metcon was fast, but it burned the shoulders and forearms pretty nicely. 

Power Clean 4 x 135, 165, 185, 215, 235  - then -  4 reps on the minute for 10 minutes at 165  Every 4 minutes for 20 minutes (5 sets)  250 meter Row  10 Burpees  15 Strict Ring Dips  1:59, 2:05, 2:11, 2:17, 2:16  - few hour break -  Crossover Symmetry Iron Scap  Bench Press 4 x 135, 165, 185, 205, 225  One Arm Dumbbell Row 3 x 10 x 70  Mobility work for 20 minutes  sleep 8 hours  notes: on the power cleans I tryed to keep my feet no wider than squat stance. 

Muscle Ups in 60 seconds - 13 reps  Back Squat 4 x 9 x 255  Squat Snatch 4 x 95, 135, 155, 175, 185  - then -  4 reps on the minute for 10 minutes at 135  4 rounds  3 min on / 1 min off  1…2…3…4…  Hang Power Clean  Box Jump (40")  (RD1: 135, RD2: 165, RD3: 185, RD4: 205)  - took a few hour break -  2k Active Recovery Row  Crossover Symmetry Plyometric  Snatch Pull 3 x 3 x 215   Mobility work for 20 minutes  sleep 8.5 hours Long and busy day today! Excited for the new year. I have set some big goals for this year. I will share some soon.