Drew Mathews Training

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

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

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...

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 ...

Today I spent about 4 hours working in the yard. I'm exuasted, but I still wanted to get a WOD in.  3 rounds for time: 10 O/H squats at 95 50 double unders 6:01 O/H squat 1RM 135 x 1 Cleans + Clean & Jerks --Clean-- 185 multiple times through a 5 miute period . . . just messing around --Clean & Jerk-- 135 multiple times in a 5 minute period Going to have a party tonight for the Clemson game. Go Tigers! Drew