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.

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. 

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!!

Weightlifting class today: Power Clean 1RM 1 x 205   5 lb PR Push Press (max reps) 12 x 135.  4 rep PR X-country (4:30) 1 mile warm up 1.5 mile trail run 4 x 100m sprints 1.5 mile trail run  ——————— Today No weightlifting just cross country race X-country race 5k race 20:23 PR Drew

Weightlifting class (10:30) 1 RM Back Squat 1 x 245     PR of 20# 1 RM Bench Press 1 x 205     PR of 20# X-country (4:30) 4.75 miles   38:40 Tons of homework today. Only a 3 day week so looking forward to Thursday.  Drew

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

Today was an easier day, all I did was a 5k.  X-country 5k 20:47  *PR of 25 seconds Very happy about this time today.  I think I am getting sick. Not feeling to good.  Drew

WOD # 1 Squat Snatch 3 on the minute at 105 15 minutes …then WOD # 2 3 rounds 10 power snatch 95 lbs 400m run 6:46 I was barely breathing after this. My arms were so tight and my legs very fatigued. Very good WOD.  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

X-country race 5k - 21:40 Not very happy with this time. Not a good day running, I was 30sec behind my best time.  More training tomorrow.  Drew

Weightlifting class Back Squat  (light) 5-5-5-5-5-5 135,185 x 4, 200 Power Clean Technique work for about 10 minutes at 135 and 155 X-country 1.5 mile warmup + 5.25 mile run 43:30 Taking it easy because i have a raace tomorrow. Hoping to PR. Drew

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 in my weightlifting class we spent the day on the track.  Dynamic stretching Static stretching Hurdle drills  And some sprints X-country  5k race (3.1) 21:10 PR Took it easy the rest of the day. Going to hit it hard tomorrow. 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

Burgener Warmup Snatch Balance - worked on form for the most part …worked my way up to 95lbs EMOTM 20 minutes 3 snatch at 95 - even minutes  3 O/H squat at 95 - odd minutes Bench Press 5-5-3-3-2-1 - weights: 135, 155, 165, 170, 170, 175 Weighted Pull Ups 5-5-5-5-3 … all at 45 lbs X-country 1.5 mile trail warmup + 5.75 mile run (50:00) + 4 x 100m sprints (30 sec rest) Felt good today, first day in a couple weeks I've been able to get up at 5:45 to workout.  …hopefully I'll be able to continue that.  Drew