Drew Mathews Training

Wednesday:  Back Squat  5 x 5  225, 245, 275, 305, 315(f)  I had some spotting help at 315, so I'm not counting it as a 5RM.  7 x 7 Deadlifts  * Rest 1 minute between sets  275 x 4 sets, 295 x 3 sets  Hudson came up with this, and it lit my hamstrings up.  3 sets:  10 Glute Ham Raises  10 Strict Toes to Bar  I did no weight on the first set of glue ham raises, then 10# on the 2nd and 25# on the 3rd.  Thursday:  Power snatch  5 reps every minute for 5 minutes (95#)  3 reps every minute for 5 minutes (115#)  1 rep every 30 seconds for 5 minutes (135#)  1 rep every 30 seconds for 5 minutes (145#)  Tried to keep my feet closer together rather than letting them jump out real wide.  10 min EMOM  Even - 1 Muscle Up (15# vest)  Odd - Practice Splits  DM

Find your heaviest of:  Clean + Low Hang Clean + Mid Hang Clean  135, 155, 185, 205, 225(f), 225(f), 225  I need to work on flexibility to make hitting the positions less of a struggle.  10 min EMOM  3 Muscle Ups  20 Double Unders  I went unbroken with the muscle ups through the 9th round, but on the 10th round I failed the 3rd.  30-20-10  Shoulder to Overhead 105#  KBS 53#  Row Calories  Forgot my time  This was some good conditioning. Tomorrow is going to be a heavy day.  DM

Back Squat  10 x 225, 7 x 255, 5 x 275, 3 x 295, 1 x 305, 315, 335(f)  Just decided to get under some heavy weight. No specific rep schemes.  20 min EMOM 2 Squat Snatches 115#  I really tried to focus on good positioning in every aspect of the lift. It was a lot to think about, but I did my best to make it happen.  Chest to Bar Pull Ups  10 x 5  The purpose of this was to just work on getting each rep fluently and with best technique possible.  3 x max effort chin over bar holds  Just trying to get comfortable in that position.  DM

Hang Snatch  5 x 1 135, 145, 155, 165, 175(f)  I tryed to focus on a good sweep and solid catch. 165 felt real good and light, but for some reason I just couldn't get 175.  Hang Clean and Jerk  5 x 1  185, 205, 215, 225, 235(f)  The clean felt a little off today, but the jerks felt great. I failed the hang clean at 235.  Snatch Balance  5 x 1  165, 185, 205, 225, 245(f)  Considering this is my first time ever maxing on this lift I was pretty happy. 225 has never felt so light getting it overhead.  Pause Back Squat (2-3 seconds)  3 x 2  225, 255, 275  Not a lot of reps on the squats, but I did get quite a few throughout the training session.  DM

Push Press  5 x 5  135, 155, 165, 175, 185  This felt pretty swell! My hip drive on any type of press or jerk has improved over the last month.  Gymnastics (not for time)  50 Strict HSPU  50 Strict C2B  10 Muscle Ups  50 Strict T2B  I did this at a good pace but not for time. Not a lot of volume today, but I did put as much effort as possible into what I did.  Mobility for 30 minutes DM

Deadlift  5 x 7  275, 295, 305, 315, 335  Felt really good on the deadlift a today. I was jumping up by 10s the first few sets, but then after hitting 315 with not too much struggle I jumped up 20 pounds to 335 I got it solid.  Snatch Balances 6 x 2 (for technique)  95, 125, 135, 155, 165, 185  I could have gone a good bit heavier than this, but I wanted to work on speed under the bar and catching it in a good position.  3 Position Snatch Pull  Ground + Low Hang + High Hang  135, 155, 165, 185  The purpose of this was just to get some heavy snatch pulls and to work on the sweep.  Took a little break to have lunch and hang out by the pool. Then at 3:00 I did…  5 rounds for time:  5 Deadliffs 305# 15 GHDSU  6:27  This is a good combination… it lit my core up real nice!  Back Uprise on a Bar  Spent 30 minutes Practicing  After I got a good rep (which took me about 5...

Heaviest of the Clean complex:  Mid thigh  Below knees  Obove ground  135, 155, 185, 205, 225, 235(f)  I need to work on my flexibility quite a bit. My ankles, hips, and shoulders all need some work.  Strict Press 5 x 5  95, 115, 135, 145, 155(f)  This was a 5 rep PR of 10 pounds.  12 minute AMRAP  5 Clean and Jerks 135#  10 Pull Ups  I alternated back and forth with two other guys. Two would be working and one would be resting.  Today was the first day I had the chance to workout with Hudson Fricke.  DM