Drew Mathews Training

Speed Work: Starting Sprint x 5 Agility Ladder Drills x 2 each 5-10-5 x 5 Diagonal Sprints x 3  Gymnastics: 3 sets:  20 reps each of LYTP variation 5 Turkish Get Ups (per arm) 3 sets: 10 pronated shoulder pass throughs 10 supinated shoulder pass throughs Accumulate 45s narrow grip dead hang 3 sets: 15 Maltese DB Press 20 alt single leg donkey kicks  10 supine leg raises + 20 supine side to side leg raises + 20s tucked hollow hold Pliability | Mobility work for 1.5 hours

Weightlifting: Back Squat 10 x 3 @ 285 lb.  Power Snatch (2 pos pause) + 3 OH Squat  … Technique work at 135 lb Gymnastics:  A) Complete: - 3 x 10 kip swings - 3 x 10 kip swings with re-grip - 3 x 8 half rep toes to bar (bottom half) - 3 x (5 butterfly chest to bars + 5 bar muscle-ups + 5 TTB) B) Complete: - 3 x 5 rocking high arch - 5 x 5 ring swings - 3 x 5 supine hollow to arch - 5 x (2 ring swings + 2 chest to rings) - 5 x (2 ring swings + 2 chest to rings + 2 ring muscle-ups without dip) - 3 x 10 support swings - 3 x 5 swinging front dips - 3 x 5 swinging back dips