Drew Mathews Training

Went straight from school to lunch with my cousins who are in town from NH. From there I went over to SRC and hit some nice PR's.  Front Squat - Heavy Single  135, 185, 205, 225, 245, 265, 285, 300 (PR)  Clean and Jerk EMOM  5 x 1 @ 155, 5 x 1 @ 175, 5 x 1 @ 195  Heavy Single - 225, 245, 265(f), 275 (PR) 20 POUND PR  Clean Pull - 5 x 3 @ 250  Back Squat - Heavy Single  225, 255, 275, 305, 315  Pause Back Squat - 3 reps @ 225, 235, 245, 255  Good Morning - 3 x 5 @ 135  Finally hitting that 300 mark on the Front Squat. On the C&J I missed 265, but I knew it was a technical mistake so I went for 275 and stuck it. Was a little wobbly on the jerk, but I'll take it any way I can. On my way to that 300 C&J now! I got a couple months left to get there, but once November hits… it's back to some straight crossfit and lots of volume. Called it a day after the lifting session because my legs were feeling toasty....

Back Squat - Heavy Single  135, 185, 225, 255, 275, 305, 330  Hang Snatch (knee) - Heavy Double, 5 x 2  95, 115, 135, 145, 155, 165, 5 x 2 @ 145  Power Clean + Power Jerk - Heavy Single, 5 x 1 + 1  135, 165, 185, 215, 225, 5 x 1 + 1 @ 205  Front Squat - Heavy Single, 3 x 3 climbing  135, 185, 215, 235, 255, 275, 295(f), 3 reps @ 245, 255, 265  Hit some solid weights! Took a small break then went right into…  "Kevin"  3 rounds for time:  32 Deadlifts (185#)  32 Hanging Hip Touches, alternating  800 meter running farmers carry, 15# dumbbells 32:30 My forearms and posterior chain was depleted after this. I am going to be feeling this in the morning.  DM 

Front Squat - Heavy Single  135, 165, 185, 215, 235, 255, 275, 280  Snatch EMOM  5 x 1 @ 120, 5 x 1 @ 140, 5 x 1 @ 150  Heavy Single - 165, 175, 185, 190(f)  Snatch Pull - 5 x 3 @ 175  Back Squat - Heavy Single, 4 x 3  185, 215, 235, 255, 275, 305, 325, 4 x 3 @ 285  Good Morning - 3 x 5 @ 145 Felt really good today. No PRs but all the lifts were solid and I maintained good form.  C2B Pull Up Progression  7 sets of 8, :60 seconds between sets  Weighted Dips 5-5-5-3-3-3-1-1-1 5 @ 35, 53, 63, 3 @ 70, 80, 90, 1 @ 105, 115, 123  10 Medball GHDSU between rounds (20#)  I did these around 9:00pm right after work.  DM

Back Squat - Heavy Single  135, 185, 215, 235, 255, 275, 305  Jerk Behind the Neck  5 x 2 x 215  High Hang Clean  5 x 2 x  185  Push Press  4 x 5 x 165  Front Squat - Heavy Single, 3 x 3  165, 195, 215, 235, 255, 275, 3 x 3 x 225  Going into this my body felt terrible. Didn't go to high on the squatting, but everything else felt good. Still am trying to get my flexibility better so I can hit the positions better and easier.  15.14.13 down to 5 of:  Hollow Rocks  Arch Rocks  20 second handstand hold between  This was a good core sand shoulder stability workout. I went at it hard, but didn't time it.  After work at 9:00 I did some skill work followed by some heavy wall balls to work on exploding upwards.  Muscle Ups - 9 x 3, 1 x 7 (11 lb weight vest)  Wall Balls 10 x 5 (30# to high as possible)  My hands got torn up a little on the MU. I tried to keep as good o...

Front Squat - Heavy Single  135, 185, 215, 235, 255, 275, 285  Clean and Jerk - Heavy Single, 3 x 2 + 1  135, 165, 185, 215, 235, 255, 3 x 2 + 1 x 225  Segment Clean Pull + Clean Pull  5 x 1 + 2 x 255  Back Squat - Heavy Single  225, 255, 275, 305, 320  Pause Back Squat  4 x 3 x 245  Good Morning  3 x 5 x 135  This was a taxing lifting session. Going to feel this later tonight and tomorrow.  Practice Backwards Roll to Support for 12 minutes  Practice Frontwards Roll to Support for 12 minutes  Practice L-sit Press to Handstand for 15 minutes  Progressed a lot on all three of these. Was able to string multiple reps of the frontwards and backwards rolls to support together.  DM

Back Squat - Heavy Single  135, 185, 225, 255, 275, 295, 315  High Hang Snatch  5 x 2 x 135  Power Clean + Power Jerk  5 x 2 + 1 x 215  Front Squat - Heavy Single, 3 x 3  135, 185, 215, 235, 255, 235 x 3 x 3  Practice Handstand Hold and Free Standing HSPU for 30 minutes  Wasn't feeling it on the squats today.  Bench Press - Heavy Single, 3 x 3  135, 165, 185, 205, 225, 240(f), 3 x 3 x 205  Stability Shoulder Press - 5 x 10  Knee Box Jumps  Worked up to 4 x 45# plates  Seated Box Jumps  Worked up to 46" then did 5 x 3 at 38"  About 15 minutes if grip strength training  Really worked on some explosiveness today. Working towards that 300# clean and 225# snatch.  DM

Front Squat - Heavy Single  135, 185, 225, 255, 275, 290, 295 PR  Snatch - Heavy Single, 3 x 2 95, 135, 155, 165, 175, 185, 195(f), 3 x 2 x 135  Segment Snatch Pull + Snatch Pull  5 x 1 + 2 x 185  Back Squat - Heavy Single, 4 x 3  225, 275, 305, 325, 345(f)  Good Morning 3 x 5 x 145  C2B Pull Up Progression 7 sets of 7, :40 rest between sets  Took a little break for lunch and to stretch a little bit.  3 rounds for time:  25 Toes-2-Bar  15 HSPU  10 Front Squat (135#)  10 x 35 Double Unders  Rest as little as possible between sets  My conditioning is definitely not where I would like it to be, but with being in a strength phase it's expected. So I guess that's just part of it. School starts tomorrow!  DM