Drew Mathews Training

Morning Deadlift 5 x 135, 185, 205, 225, 245 Lunges 5 x 10 95 Power Snatch 5 x 3 95 100 push ups 100 sit ups 100 flutter kicks 4-count this was not timed and I did not do any of them unbroken Afternoon 2 x 10 minute runs easy pace (1.22, 1.24) • Sleep 8 hours • Body feels good • Notes: mentally wasn't with it today

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. 

Afternoon Deadlift 1 x 185, 225, 245, 265, 275, 280 Snatch pull 2 x 3 135, 3 x 3 155 Power Snatch 1 x 95, 115, 125, 130, 135  PR 10 Minute AMRAP  3 power snatch 105  5 overhead squats 7 push ups :30 sec rest My score : 5 rounds 30 minute run (moderate pace) (4.15) Body felt good today, only got 6.5 hours of sleep though. 

Friday 7 mile hike w/ 30# ruck Fun day of hiking w/ family. We went up to Table Rock.  Saturday was a complete rest day.  Sunday/Today 3 rounds - 2 minute rounds -400m run -Max Deadlift @ 185 w/ time remaining * no set amount of time for recovery My scores: 11-12-12 Reverse pull downs 4 x 10 165#  + 10 push ups b/t sets Seated rows 4 x 10 180#  + 10 push ups b/t sets 80 total push ups Great weekend I'm working on planning a 24 hour challenge for Christmas break.  It's going to be:  - 10 minute run  - 50 minute break 24x for a total of 24 hours I have 2 people who already said they would do it.  Get Better!!

This morning I started the day off by taking my dog for a 3/4 mile walk.  Strength workout right afterwards: Deadlift - find 3 rep max 3 x 260 Front squat - find 3 rep max 3 x 185 Pretty happy with these numbers. Would like to get them up 10-15 lbs in the next month.  50 burpees - for time 2:08  Burpees are not fun at all Took a little break then jogged up to a straight road and did 5 x 100m sprints  (35 second intervals) Then I went to a hill and did 5 x 25m hill sprints  (rest is walking back to starting point) Right before lunch I did some: Secondary Strength movements Lat pull downs  3 x 5 195# Seated rows 5 x 5 215# Weighted dips 5 x 5 45# Lunch and a break 3 rounds 1 minute - strict pull ups 1 minute - air squats 1 minute - handstand push ups *1 minute rest between movements 3 rounds - not timed  400m run 5 front squats 95# 5 back squats 95# 5 o/h squats 95# Did this workout mainly just for stami...

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

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

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