Drew Mathews Training

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...

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

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