Drew Mathews Training

Back Squat 4x6 315  Snatch 3 sets  4 reps  135, 155, 155 3 reps  165, 175, 175  2 reps  185, 195, 195  *was not feeling it on these today. Back is stiff from deadlifts yesterday. Also, need to do oly lifts before raw strength from now on.  Overhead Hold  4 x 30 sec  135 Good Mornings  3x10  135 

Power Clean  2 sets  6 reps  185, 195 4 reps  225, 235 2 reps  245, 255  Back Squat 4x6  290 Shoulder Press  4x10  105  Overhead Barbell Hold at 135: 1 minute 3 sets 10 Bent Over Reverse Grip Barbell Rows  135 10 Single Arm DB Curls  35

6 sets (1 set every 2:00)  10 cal Row  10 Lateral Burpee over Rower  -at 15:00-  30 cal Row 30 Lateral Burpee over Rower Part 1: averaged 55 sec  Part 2: 3:00  Deadlift singles 1 x 315, 345, 365, 395, 415 3 sets 60 sec Weighted Plank Hold  45 20 Weighted Russian Twist  45  30 sec Hollow Hold 

Session 1 Back Squat singles 1 x 345, 365, 385  Shoulder Press singles 1 x 145, 155, 165  Snatch 3 sets 5 reps  135, 140, 145 4 reps  155, 165, 180  3 reps  175, 185, 195  7 min AMRAP 50 Double Unders  10 Overhead Squat  135  -5 rds-  Session 2  4 sets (1 set every 6:00) 5 Muscle Ups  50’ Double DB Front Rack Walking Lunge  50’ Handstand Walk  50’ Double DB Front Rack Walking Lunge  5 Muscle Ups  -around 3:00 each set- 

Session 1:  Strength  Back Squat 4x275, 3x335, 3x3 380 Deadlift 5x5 365  Squat Snatch 3 reps EMOM x 15 minutes (135)  Session 2: Workout 12-9-6 Muscle Ups 50’ Handstand Walk  -rest 5:00- 12-9-6 Bar Muscle Up 50’ Handstand Walk  Scores  1 - 7:01 2 - 6:36  Would like to eventually have unbroken sets on muscle ups on a workout like this. Kept HSW unbroken each set  Accessory  10:00 Steady Pace 100’ Single Arm DB Overhead Carry (50) R/L 100’ Sandbag Carry (150) 10 KB Swings (70) 

Session 1: Workout 3 rds  15 SHSPU 3 Peg Board  -rest 1:1- 100-80-60-40-20 Double Unders 10-8-6-4-2 Muscle Up -rest 1:1-  3 rds 2 Peg Boards 15 SHSPU  Scores: 1 - 8:54  2 - 8:58  3 - 7:40 Session 2:  Strength  Power Clean + Push Jerk 1 x 205, 225, 5x1 255  *need more thoracic and shoulder mobility. The catch (lockout) is a difficult position for me to hit.  Accessory  3 sets  3 Tempo Bench (205) (2:2:0:0) 10 Bent Over Single Arm Row (53) (controlled eccentric) 

Strength  Back Squat 3x275, 3x335, 5x4 365 Hang Snatch + Overhead Squat (2+3) - 135, 145, 155, 165, 175, 3 x 185  Snatch Deadlift 4 x 3 255  *smolov squat days always take a lot out of me.  Workout 3-2-1 Legless Rope Climb 9-7-5 Squat Snatch (135)  Score: 5:34 

Workout 10 min AMRAP 10 Air Squats 9 DB Snatch R (50) 10 Push Ups 9 DB Snatch L (50) Didn’t record number of rds, but I did go a challenging speed. 

Aerobic Capacity  Row 2 x (250m Fast, 500m Moderate, 250m Fast) rest 2:00 b/t sets -Rest 2:00- 2 x (100m Sprint, 300m Easy, 100m Sprint) rest 2:00 b/t sets  Paces: Pt 1:  Fast - 1:42-1:44 | Mod - 1:56-1:57 Pt 2:  Sprint - 1:30-1:31 | Easy - 2:00+  Active Recovery Hike (4 miles) 

Session 1: Strength Back Squat 3x275, 3x315, 3x350, 3x4 365, 5x365 Squat Clean 3 reps (165) OTM x 10 min  *happy with my positioning on squat cleans. Mobilized front rack before and noticed a big difference.  Session 2: Workout   “Lynne” 5 rds Bench Press (185), max reps -rest 1:00- Strict Pull Ups -rest 3:00-  Score: 1 - 13 + 20 2 - 11 + 12 3 - 8 + 11 4 - 8 + 11 5 - 8 + 12  *did this one with Blake and Ben. Fun pump sesh  Core/Midline  Reverse Tabata L-sit Hold  Reverse Tabata L-sit Hold from Peg Board 

Session 1: Strength Back Squat 3x275, 3x315, 3x350, 3x3 365, 3x380 Snatch 3 reps OTM (125) x 15 minutes Tempo Clean Grip Deadlift 3x3 300 (4:0:4:0)  *focused on clean smooth snatches. Am going to spend a couple months dialing in my technique and positions for the Olympic lifts with lots of OTM work.  Session 2: Workout 4 sets 25 Cal Row 100’ HS Walk 25 Cal Row  -rest 1:1 b/t sets-  Scores: 1 - 4:28 2 - 4:27 3 - 4:20 4 - 4:25 *did 50’ unbroken then two 25’ sections on HSW each set.  Core/Midline 3 sets 30 Alt Leg V-Ups 1:00 Side Plank R 1:00 Side Plank L 10 Weighted Single Leg Glute Bridge

Session 1: Aerobic Capacity  Row 3 sets 350 Moderate 150 Fast  2:00 Easy Recovery Paces: Moderate: 1:47-1:48 Fast: 1:42-1:43 Recovery: 2:05+ Total meters: 3,000  Core/Midline 3 sets 1:00 Active Squat Hold 1:00 Deadhang 1:00 Plank Hold 1:00 Rest Session 2: Strength Power Clean  - 5 reps OTM (165) x 5 min, rest 2:00 - 4 reps OTM (185) x 5 min, rest 2:00 - 3 reps OTM (205) x 5 min, rest 2:00  Heavy Single - 225, 245, 255, 265  Push Press 3 x 135, 165, 185, 205, 225f  Bench Press (waves) 3-2-1  - 205, 215, 225 - 215, 225, 235 - 225, 235, 245  Workout For time 15 SHSPU 12 Sandbag Cleans (150) 15 SHSPU 12 Sandbag Cleans (150)  15 SHSPU  -rest 5:00- 12 SHSPU 9 Sandbag Clean (150) 12 SHSPU 9 Sandbag Clean (150) 12 SHSPU  -rest 5:00- 9 SHSPU 6 Sandbag Cleans (150) 9 SHSPU 6 Sandbag Cleans (150) 9 SHSPU  Scores: 1 - 7:24 2 - 7:14 3 - forgot to log time (think it was in the 5...

Strength  Back Squat 4x275, 4x330, 3x370, 2x4 370  Hang Snatch 2 x 135, 145, 155, 165, 175, 185, 195  Snatch Bent Row + Muscle Snatch + Sotts Press 3 x 5+3+3 Gymnastics  Fast pace, but NFT  10 Peg Boards 10 Rope Climbs 15’ 15 Muscle Ups  Accessory  Good Mornings, 3x7 135 

Session 1: Strength Back Squat 3x275, 3x290, 5x4 330 *no lifters, knee sleeves or belt today.  Workout 7 min AMRAP 12 T2B 3-6-9-12… Squat Snatch (135)  -Rest 5:00- 7 min AMRAP 12 T2B  2-4-6-8… Squat Snatch (165)  Scores: 1 - 79  2 - 65 *unbroken on T2B for most of workout. Quads were burning on the snatches. With the 165 I was letting it crash down on me occasionally rather than meeting the bar.  Accessory  4 sets  8 DB Strict Shoulder Press (2x50s)  10 DB Upright Row (2x50s)  *overhead mobility needs attention 

Session 1:  Aerobic Capacity  Row 2 sets 3 x (90 sec Fast, 30 sec rest)  *paces averaged 1:45 for all sets  *legs were really sore from yesterday, fatigued quickly Session 2: Strength  Hang Power Clean + Power Clean + Clean Pull - 1 x 185, 205, 225, 235, 255, 265  Push Press 5 x 155, 175, 190, 200, 215  Gymnastics 6 sets  1 Strict Muscle Up 2 Muscle Ups 3 Strict Ring Dips  *unbroken complex for all sets Strict Deficit HSPU, 5x5 (4”)  SHSPU, 2x90% ME (10, 11) 

Session 1: Strength  Back Squat 3x275, 4x315, 3x4 350, 5x350 3 Position Snatch (High, Above Knee, Below Knee) 135, 145, 155, 4 x 165 Snatch Singles 5 x 185  Overhead Squat 3 x 185, 215, 245, 255  *Back squats felt quick and stable, hamstrings and glutes were activated.  *kept the snatches light to work positioning in the pulls and bottom position. Singles felt good. No failed attempts  *OHS felt heavy at 255. No belt. Lost my good bottom position on last rep at 255. Shoulder strength and core stability is the weak link here.  Session 2: Workout  21-18-15-12-9-6 T2B 11-9-7-5-3-1 Sandbag Cleans (150)  Score: 9:56  *Limiting factor here was mostly my grip. Left arm mainly. Confused to why my left arm fatigues quicker when it comes to grip.  Accessory  3 sets 8 DB Split Squats R/L (50’s)  :30 Weighted Plank Hold (45 plate)  100’ Sandbag Carry (150) 

Workout 1  10 min AMRAP  4 Power Snatch (165)  4 PHSPU (Comp + abmat)  Score: 6 + 5 Workout 2  Steady pace, NFT 2 Peg Boards 100 Double Unders 2 Peg Boards  100 Double Unders  2 Peg Boards  Score: 5:38 

Workout  3 rds 7 Deficit HSPU (6”) 7 Sandbag Cleans (150) 100’ Sandbag Bear Hug Carry  -rest 1:1- 3 rds 5 Deficit HSPU 5 Sandbag Cleans 75’ Sandbag Bear Hug Carry  Set 1 - 6:17 Set 2 - 5:15 *destroyed my core and posterior chain. HSPU were unbroken both sets on all rds.  Strength  Bench Press 5 x 165, 185, 205, 215, 225  Hang Power Clean 3 x 185, 215, 230, 245, 255  *my bench is a bit asymmetrical. Need to fix that imbalance. 

Session 1: Strength 3 Position Snatch (High Hang, Above Knee, Below Knee) 135, 155, 165, 175, 185, 3x165  Back Squat 3x275, 4x315, 3x4 355, 5x355  Overhead Squat 3 x 165, 185, 215, 225, 245  *OHS were shaky. Need to build stability and strength in that movement. Probably a big contributing factor to my snatch weakness.  Session 2:  Gymnastics Pt 1 12 min EMOM (6 rds) 1 - 50 Double Unders  2 - 6 Muscle Ups  Gymnastics Pt 2 16 min EMOM (4 rds)  1 - 1 Strict Muscle Up + 10 sec Negative  2 - 5 L-sit Press to Headstand 3 - :30 Banded Plank Hold  4 - 12 T2B 

Workout  5 rds 5 Power Clean (225) 5 Parallette HSPU (comp plate + abmat)  Score: 8:59 Limiting Factor: muscle fatigue, the weight got heavy  *went unbroken on PHSPU except for last round I went 3 and 2.  Lots of Mobility and Soft Tissue Work 

Session 1: Strength  Deadlift 7x5 (3 @ 345, 3 @ 355, 1 @ 365)  Snatch EMOM     - 5 every 1:00 x 5 rds (95)     - 1 every :30 x 10 rds (165)    - 1 every :15 x 10 rds (165)  *am going to start doing more EMOM work to dial in technique and to accumulate volume at medium/heavy weights.  Session 2: Gymnastics Conditioning 1: 10 min EMOM 1 - 50 Double Unders 2 - 6 Muscle Ups  *unbroken on both movements. Grip started to go on MU’s,   Gymnastics Conditioning 2: 10 min EMOM  1 - 15 Pull Up 2 - 50’ HS Walk (25’ sections unbroken)  *again, grip was feeling quite fatigued on pull up, but stayed unbroken. Kept the 25’ sections on HSW unbroken but wasn’t always fully in control. Need to be more controlled. 

Strength  Shoulder Press 10x3 155  Muscle Snatch + Snatch Balance 2(1+2)x 95, 105, 115, 3x125  Conditioning  5 sets 5 Bench Press (205) 10 Sandbag Bearhug Squat (150) 20 Toes to Bar  Rest 1:1 between sets (alt with partner) 

Session 1: Aerobic Capacity -  (Lactate Threshold)  Row 5 sets 90 sec fast pace, 90 sec easy pace, 45 sec fast pace, 45 sec easy pace Rest 2:30 between sets  *Fast Paces - (90s/45s)    1. 1:44/1:44    2. 1:44/1:45    3. 1:44/1:44    4. 1:44/1:44    5. 1:42/1:40 Average meters per set: 1,150 Estimated total meters: 5,750  Session 2: Strength  Shoulder Press 8x4 150 Front Squat 2 x 185, 215, 235, 255, 275, 295, 305, 315 Weighted Box Jumps 5x5  *was feeling pretty fatigued coming into this session. Leg, lats and arms are feeling it from the rowing. 

Session 1: Strength  Deadlift 8x4 350 ( did 6 reps last set)  Snatch 5x4 OTM (95)  Snatch Waves (3x 3-2-1    1. 135-155-165    2. 145-165-175    3. 145-165-175 *kept weight light, focusing on technique. Lost some reps forward. The biggest issue I think is my hip mobility and shoulder mobility.   Gymnastics Conditioning 10:00 EMOM 1 - 50 Double Unders 2 - 5 Muscle Ups *unbroken on the double unders except one set. First three rounds of muscle ups were easy, last two a little tougher  Session 2: Conditioning  3 sets 5 min AMRAP 20 Cal Row 10 Sandbag Cleans (150) 20 Wall Ball (20) -rest 5:00 between sets-  Score:  1. 71 Reps 2. 71 Reps 3. 72 Reps  Skill Practice  DB Squat Snatch Technique Work (10 minutes)  *again, hip and shoulder mobility needs attention 

Strength Shoulder Press 7x5 145 Clean and Jerk 3 x 165, 185, 205, 225, 235, 245, 255 *cleans felt great as far as weight goes. I’d like for my feet to be closer together on the squat, the same as my front squat. On the split jerks I occasionally lose my core, need to work on that.  Conditioning  5 rds  6 Clean and Jerk (135) 6 HSPU 26 Double Under 13 Box Jump Score: 11:23 *kept relatively the same split throughout the workout. Box jumps was my weakest movement on this. 

Strength  Deadlift 7x5 335 Muscle Snatch + Snatch Balance 5x3(1+2) - 95, 105, 115, 125, 125 Overhead Squat - Technical work  *no belt on deadlifts. Reps felt quick, best 335 has felt.  Gymnastics  Strict MuscleUp 6x2  Strict Tenpo Deficit HSPU 6x4 (4”, 3:2:2:0) Muscle Up 8-6-4-2  *need to consistently do high rep sets of these movements 

Strength  Deadlift 6x6 315 Power Clean OTM 5x6 (145) Power Clean Waves (3x)  5 rep - 185, 195, 205 3 rep - 225, 235, 245 1 rep - 245, 260, 270  *felt like I really had the full posterior chain activated on the deadlifts. Happy about that, as it’s a struggle to always feel that.  Conditioning  3 rds 12 Sandbag Cleans (150) 3 Peg Board -rest 1:1- 3 rds 8 Sandbag Cleans (150)  2 Peg Board -rest 1:1- 3 rds 4 Sandbag Cleans (150) 1 Peg Board *set 1: 12:39 *set 2: 8:37 *set 3 3:38 *my forearms, arms, core, shoulders and just about everything is annihilated from this. Completely lost all feeling in my arms. Naïvely, I didn’t anticipate how the sandbags would effect the peg boards as much as they did. On each set, I went out of the gate a little quicker than I should have - fell off the pace. 

Aerobic Capacity Row 3 sets 350 Moderate Pace 150 Fast Pace 2:00 Easy Recovery Pace -rest 5-7 min-  2 sets 350 Moderate 150 Fast 2:00 Easy Recovery  *first set of 3 I averaged (Moderate- 1:51-1:53, Fast- 1:43-1:44)  *second set of 2 averaged (Moderate- 1:50-1:52, Fast- 1:38-1:42)  *1,000+ meters per set *total meters: 5,000+  Strength  Shoulder Press 10x3 150 Front Squat 3x 165, 185, 205, 225, 245, 265, 280, 295, 300 Conditioning  7 min AMRAP 3,3,6,6,9,9… Toes to Bar 2,2,4,4,6,6… Strict HSPU  Score: 115 reps  *did this a month or more ago and I think I got in the 90s. So that’s improvement! 

Aerobic Capacity Run  2 sets 400 m Fast  rest 60 sec 300 m Fast  rest 60 sec 200 m Fast  rest 3:00  *400s - 1:14-1:17, 300s - :54-:57, 200s :37 ish  ————— Strength  Deadlift 10x3 360  Power Snatch OTM 5x6 (115)  Power Snatch Waves (3x)  5 rep - 145 | 155 | 165  3 rep - 165 | 175 | 185 1 rep - 195 | 200 | 205  *last week of power snatches. Going to recycle through the wave progression but with squat snatching  Gymnastics Conditioning  10 min EMOM 1 - 40 Double Under 2 - 4 Muscle Up  * nothing special here. Using this as a progression. Each week the reps will be increased. 

Strength  Deadlift 8x4 340 Shoulder Press 8x4 145  *narrowed my feet and brought hands in a bit on deadlifts. Best these have felt.  *also am trying a slightly narrower grip on pressing. Like it so far.  Odd-Object Conditioning  5 rds, NFT  50’ Yoke Carry (360, 390, 410, 430, 450)  5 Sandbag Over Yoke (150)  * heaviest I’ve gone on yoke carry ever. Wasn’t terrible, but I noticed I was getting short of breath on last 2 set because of the compression.  Gymnastics Strict Muscle Up 7x2 Slack Line Practice  * muscle ups felt good. Transfer pull was equal per side. End of session fun with slack line. 

Strength  Shoulder Press 7x5 135  Muscle Snatch + Snatch Balance 5x3(1+2) - 95, 105, 115, 125, 125  Overhead Squat 3 x 165, 185, 205  * has been a while since doing oh squat. Focused on technique and was happy with my positions. Hips could be opened more. Stability was good. Reps were smooth, quick and easy all around. Didn’t push it, but I had another 40-50 lbs in me for 3 reps.  Played Tennis for 1 hr  ————— Conditioning  5 min AMRAP 9 Power Clean (135) 9 Box Jump Over (20” - no touch)  -rest 5:00- 5 min AMRAP  6 Power Clean (185)  6 Box Jump Over (24” - no touch)  -rest 5:00-  5 min AMRAP 3 Power Clean (225)  3 Box Jump Over (30” - no touch)  1. (4 rds) Should have done bigger sets on cleans. Should have gone faster in general.  2. (4 rds) Also should have gone faster. Splits died down as rds went on. Transitions should be less time.  3. (5 rds + 4) This set was better than other...

Strength  Deadlift 7x5 320  Power Clean 5x5  OTM (145)  Power Clean Waves (3 x 5-3-1) 175 - 215 - 235 185 - 225 - 245  195 - 235 - 255x2 sets  *cleans felt heavy after deadlifts  *could be quicker on descent when doing touch n go cleans  *need to sit back more in the catch on the power clean. Butt back and down, not throwing the legs out wide.  Accessory  3 sets 20 Tempo Pistol to Box  10 Single Arm Bent Over Row (70)  1:00 Sandbag Hold (150)  ————— Gymnastics  5 sets 1 Strict Muscle Up 3 Muscle Ups 5 Strict Ring Dips  +  10 x 1 Strict Muscle Ups (with negative)  *strict muscle ups need work. I favor my left side big time. Need to build strength in the top part of the movement. 

Strength  Shoulder Press 6x6 125  Bench Press 5 x 165, 185, 205, 215  Gymnastic Conditioning  5 sets  5 Pull Ups  4 Toes to Bar  3 Chest to Bar  2 Bar Muscle Ups  1 Peg Board * unbroken on the bar. Focused on smooth reps and transitions b/t movements with no chicken winged BMU.  -rest 5:00-  50 Strict HSPU  *first set did 10, then maintained 5 for the rest.  Notes: Currently working on some sort of system to track my recovery that I can use on this blog.  This weeks volume will be lower due to starting smolov jr for both Deadlift and Press. 

Strength Deadlift 6x6 305  Power Snatch 5x5 OTM (125)  Power Snatch Waves (3 x 5-3-1) 135-165-185 145-175-195 155-180-200 Box Jumps Weighted (20 lb DBs) 5x5 Accessory  3 sets 7 Good Mornings (135) 7 Front Rack Box Step Ups (95) R/L  21 Toes to Bar (unbroken)