Drew Mathews Training

Morning Front squat 5 x 135, 155, 185 Back squats 3 x 5 185 Power clean 3 x 135, 145, 155, 165, 175 Overhead step ups 2 x 10 /leg 45# Afternoon Pull ups 4 x 10, 1 x 8 Push ups 6 x 20 Sit ups 6 x 20 (1 minute breaks) Core Work 1 minute each station: 6 inches L-plank Plank R-plank Superman 5k run moderate/fast pace  (21:01) • Sleep 8 hours • Body is exhausted • Notes: Doing those 1 minute breaks really demolished me, I think I'm going to stick with that amount of rest for the next couple weeks and see how it works. The run today was suppose to be just a 30 minute run, but around the 2-2.5 mile mark I looked at the watch and realized I was at a good pace so I picked it up and tried for a 5k. Happy with the result considering I had already done lower body strength training today.

Weightlifting class (10:30) 1 RM Back Squat 1 x 245     PR of 20# 1 RM Bench Press 1 x 205     PR of 20# X-country (4:30) 4.75 miles   38:40 Tons of homework today. Only a 3 day week so looking forward to Thursday.  Drew

Yesterday in weightlifting class we did: WOD # 1 Back Squat 5-3-1-1-1  245 lbs. 20lb PR Power Clean 5-3-1-1-1 195 lbs. …wasn't feeling good today on this Hang Power Clean 3 x 5 135 lbs …didn't have any chance to get another WOD in before I left to head down to Columbia for the mud run. I did get 20 burpees in before we left. ———————————— Today was a great day.  Mud Run 5.2 miles   36 obstacles So much fun. Best race I've done in my entire life.  …then after we were done my cousin talked me into doing a fitness competition which was.  15 pull ups 10 tire flips 150-200 lbs 20 burpees My time: 1:26  I came in 2nd by 3 seconds. Pretty fun. I think about 2-3 hundred did it, so pretty happy with that time.  Drew

WOD # 1 (6:30am) 10 rounds (not timed) 5 strict ring dips @ 15 lbs 5 strict pull ups  WOD # 2 (10:30am) Back Squat 3-3-3-3-3 @ 210 Power Clean …EMOTM - 3 on the minute at 155 - 5 minutes - 1 on the minute at 185 - 5 minutes - 3 on the minute at 155 - 5 minutes Right after school I gave my brother a quick class.  His WOD: 400m run, 30 squats, 400m run, 30 walking lunges, 400m run, 20 burpees Crossfit Grandview WOD  WOD # 3 (4:45pm) Thruster complex - 10 minutes - 1RM - 1 Front Squat - 1 Push Press - 1 Thruster 1 x 145 WOD # 4 (5:30pm) 7 rounds  3 thrusters 95 lbs 5 pull ups 7 push ups (hand release) 5:58 …then  2 x 50 double unders Not happy about how the double unders turned out, I barley made 20 unbroken.  I've been taking my dog for daily walks lately, I've decided to make her a daily WOD also. Hopefully by the end of the year she will be able to run some short distance runs wit...

Weightlifting class Back Squat  (light) 5-5-5-5-5-5 135,185 x 4, 200 Power Clean Technique work for about 10 minutes at 135 and 155 X-country 1.5 mile warmup + 5.25 mile run 43:30 Taking it easy because i have a raace tomorrow. Hoping to PR. Drew

This morning around 6:30 I took my dog for a 1 mile walk. I love spending time and messing around with her.  Back Squat (light day) 8-8-6-6-6-5 - weights : 135, 155, 185 for 6 reps x 3 & for the 5 Squat Clean (technique work) 3-3-3-3-3 - weight : 135 for all reps I was mainly trying to focus on getting the technique down. Still trying to work on Flexibilty so I will be able to do these with better efficiency.  X-county 1.5 mile trail warmup + 4.25 mile trail run (39:32) - easy pace After that I went home and did a couple more workouts.  3 rounds for time: 10 power cleans 135 20 wall balls (20lb to 10') 30 double unders 7:32 Wasn't to happy about this one, was hoping to get it under 7 minutes. The run might of had a small effect on it. (wall balls suck)=(need to do them more often) Front Squats (light) 5-5-5-5-5 - weights : 135 (all) then about a 10 minute break 3 rounds 1 minute - strict pull ups 1 minute - air squats 1 minute - DB ...

Back Squats 5-5-5-5-5-5-5 - weights: 135, 155, 185 x 5 . . . workload : 1215 lbs in 35 reps Power Clean 5-5-5-5-5-5 - weights : 135, 155 x 5 . . . workload : 910 lbs in 30 reps Calf Raises 20-20-20 weight : all reps at 185    (regular, out, in) . . . workload : 555 lbs in 60 reps X-country 1.5 mile trail warmup + 5 mile run - 39:31 5 rounds for time:  5 handstand push ups 5 box jumps 30" 10 O/H walking lunge steps @ 25 - 6:33 - Drew