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

Morning Calisthenics 50 push ups, 50 sit ups - rest 3 minutes 30 push ups, 30 sit ups - rest 2 minutes 20 push ups, 20 sit ups - rest 1 minutes 10 push ups, 10 sit ups clapping push ups 4 x 10 60 minute run moderate pace (7.34 miles) • Sleep 8.25 hours • Body Extremely sore from the run • Notes: need work on the push ups and sit ups

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 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 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

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. 

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

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!!

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...