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.

Morning Front squat 3 x 135, 185, 190, 195 Squat clean 5 x 135, 135, 155,  2 x 155, 155 Curls 15-10-5-10-15 (no dropping the bar) 35# - 45# - 50# - 45# - 35# Clean & Jerk 2 reps on çh the mifbnute 10 minutes 135#  Walking lunges 3 x 10 w/ 45# overhead • 7 hours sleep • body feels good • notes: going to hunted house tonight, can't wait

Afternoon 20 minute run easy pace (2.5) 10 pull ups, 30 push ups, 30 sit ups (rest 2) 10 pull ups, 30 push ups, 30 sit ups (rest 2) 10 pull ups, 30 push ups, 30 sit ups Front squat 5 x 95, 135, 145, 150 Good morning 5 x 95, 135, 145 1 minute at each station - 6 inches, R side plank , plank, L side plank, superman Taking the rest of this week somewhat easy (not as much volume), do to starting this new program on Monday.  • 7 hours of sleep • body is a little run down and tired • mental is ok, lot of school work lately

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

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...

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 ...