Drew Mathews Training

Morning Bench press 5 x 165, 3 x 185, 1 x 200 Shoulder press 5 x 95, 3 x 110, 1 x 125 Power Clean 5 x 155, 3 x 175, 1 x 195 • Sleep about 5.5 hours • Body is pretty tired and run down from lack of sleep • Notes: hoping for a big day tomorrow

Morning Bench Press 2 x 10 135#, 1 x 16 x 135# Inclined Bench 3 x 8 115# Floor Press 3 x 8 135# Afternoon  Injury Prevention Internal rotation 3 x 30 External rotation 3 x 30 Straight arm rows 3 x 20 High W rows 3 x 20 Sleeper Stretch 5 x 30 seconds /arm Lat Stretch 3 x 30 /arm  Foam rolling lats, back, legs • Sleep 8 hours • Body little tired • Notes: first day of fall baseball practice was today. 

Morning Bench press 5 x 135, 155, 165, 170 F, 170 Floor Press 5 x 135, 155, 160 Strict Press 5 x 95, 100, 105 Afternoon Dips 5 x 10 Push ups 5 x 20 Sit ups 5 x 20 • Sleep 8 hours • Body is good • Notes: threw the baseball this afternoon with my brother. 

Afternoon 1000m row WU  Deadlift 1 x 135, 185, 225, 245, 265 Bench Press 5 x 135, 155, 165, 170 DB shoulder press 5 x 30, 35, 40, 45 Dips 4 x 15 Pull ups (deadhang) 3 x 10 Muscle ups - I worked on technique on the rings and on a bar • 8 hours sleep • body feels good, little tight • Notes: trained w/ my friend Ben today, always nice having a training partner. 

10:30 Strength  Bench Press 5-5-5-5-5      135, 155, 160 x 3 sets Front Squat 5-5-5-5-5      135, 155 x 4 sets Clean Pulls 2 x 3 205, 3 x 3 220 Hang Power Clean 2 x 3 135, 3 x 3 155  - hang clean ladder 135-145-155-160-170-175-180-185 4:45 Metcon 3 rounds 5 power clean 135 10 burpees (to touching 8 ft target) 20 double unders 3:31 Calisthenics Pull ups 4 x 10  (deadhang) Push ups 1 x 25, 3 x 20 …deffinately need work on the push ups.  Felt a little run down today; I don't know why.  Going to hit it pretty hard tomorrow hopefully.  Drew

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

Weightlifting class this morning (10:30) WOD # 1 Bench Press 1 x 5 135#, 1 x 3 155#, 1 x 2 190#, 1 x 1 200#  (PR of 15 lbs) Deadlift  4 x 5 205#, 1 x 1 245#, 1 x 1 255#, 1 x 1 265# (PR of 20 lbs) …100 crunches Pumped to get these numbers up. Would like to get these up to 315 dead and 225 bench by end of this year.  WOD # 2 6 mile run at moderate pace WOD # 3 Worked on technique and effeciency for the clean & jerk and snatch. (95) Drew

WOD # 1   (6:30am) 3 rounds 1 minute each station • push press 95 lb • double unders • box jumps 20" • rest Kept breaking up the double unders, need some work on those.  WOD # 2   (10:30) -Bench Press 3-3-3-3-3 (Find 3RM) 3 x 185 PR of 5 lbs  (165,170,175,180) …then a rep test at 135 Reps : 15 PR by 2 reps -Strict Press 5-5-5-5-5 (Find 5RM) 5 x 100 (95 for 4 more sets) WOD # 3   (4:30) 5 mile run (42:00) WOD # 4   (6:10) 25 L-pull ups  (4:37) …rest 2 minutes 25 handstand push ups  (1:52) Getting Better Drew

Weightlifting class this morning (10:30) Bench Press 5-3-3-3-3-3 - weights : 135, 155, 165, 170, 175, 155 - then a rep test at 135 my score : 11 Deadlift (hexbar)  5-5-5-5 @ 205 X-country (4:15) 1 mile warm up 7 x 800m runs 1 mile cool down Hopefully I'll be able to have a big training day tomorrow. (4+ WODs) Drew

Weightlifting class this morning Bench Press 5RM  (10:30am) 5-5-5-5-5-5-5-5 135,155,160,165,170,165,155,135 ** (170) 5 lb PR EMOTM 20 minutes (4:30pm) 6 push press @ 95 - even minutes 3 snatch @ 95 - odd minutes Next came the thrusters… Find 1RM Thruster (5:30) 1-1-1-1-1 135,140,145,150,155 155 x 1 * PR of 15 lbs Need to work on some Flexibilty drills, I'm barely keeping my hells on the ground for a full front squat.  Drew

Bench Press 5-5-5-5-5-5-5 - weights : 135, 155 x 5, 135 …workload : 1,025 lbs in 35 reps Hexbar Deadlift 5-5-5-5-5-5 - weights : 135, 185, 205 x 4, 185 … workload : 1,325 lbs in 35 reps Inclined Bench Press 10-10-10 - all reps at 95 lbs I had a 4 hour driving class after school today from 4:00 to 8:00. + having homework I will not be able to get another WOD in today.  Hopefully have a big day tomorrow.  Drew

Burgener Warmup Snatch Balance - worked on form for the most part …worked my way up to 95lbs EMOTM 20 minutes 3 snatch at 95 - even minutes  3 O/H squat at 95 - odd minutes Bench Press 5-5-3-3-2-1 - weights: 135, 155, 165, 170, 170, 175 Weighted Pull Ups 5-5-5-5-3 … all at 45 lbs X-country 1.5 mile trail warmup + 5.75 mile run (50:00) + 4 x 100m sprints (30 sec rest) Felt good today, first day in a couple weeks I've been able to get up at 5:45 to workout.  …hopefully I'll be able to continue that.  Drew