Drew Mathews Training

I am going to refrain from posting for the remainder of the week. I will give an update of some stuff this weekend.

A.  Back Squat - 5 x 7 @ 255 lbs  B.  Every minute on the minute for 10 minutes:  5 Deadlifts (275 lb) 20 Double Unders  It took 23 to 24 seconds for each round (giving me 37-36 seconds of rest)  On the Deadlifts I focused on controlling the movement throughout rather than bouncing it off the ground to aid in getting it up.  C.  3 minutes of Strict Toes-2-Bar Did not count, just went  D.  Run  5 sets of 800 meters (1:1 rest)  3:00, 2:58, 2:59, …  (On the 4th set my hamstring got all knotted up and I had to stop. I'm guessing it was from the squats and deadlifts I had done prior to this)  I came back and mobilized and tryed to get the knot out of my hamstring. Disappointed I couldn't do all 5 sets, but did what I could without risking injury.  Drew Mathews

A.  3 Position Clean (hip, knee, ground)  135, 165, 185, 205, 225, 235, 255(f)  B.  5 sets of:  5 Strict Shoulder Press (135 lb)  5 Weighted Pull Ups (50 lb) C.  Complete the following for time:  Run 1k  40 Thrusters (95 lb)  40 Chest to Bar Pull Ups  40 Bar Facing Burpees  13:31 2 hour break between C and D D.  Every 3 minutes for 24 minutes (8 sets) Run 300 meters 10 hang power snatch (75 lb)  5 HSPU (3 strict and 2 kipping)  Average time was 1:40 (so about 1:20 rests)  On the 3 position cleans I could have gotten 255, but I lost my grip trying to reset on the way down. For the Metcon my hopes were to not stop moving, but when it came to the Burpees I was already gassed and it took longer than I had planned. Conditioning is the main area that I need improvement on.   A little video of my 3 position cleans today…  Drew Mathews

A.  3 Position Snatch (hip, knee, ground)  95, 125, 135, 145, 155, 165, 175, 185(f)  175 was a 20 pound PR for this complex.  Back Squat - 4 x 9 @ 240 lbs  B.  5 rounds of:  In 1:30 complete the following 6 muscle ups Max power clean and push jerk with time remaining (165 lbs)  Rest 1:30 between rounds  12-6 (the most I got was 12 and the least 6) C.  5 sets of:  10 Strict Toes to Bar  10 Good Mornings (115 lbs)  D.  Continuos Sled Drag for 20 minutes (45 and 25 lb plate)  Starting today I will be using this new format for posting. Each letter represents a different aspect of training. Weather that be gymnastics, strength, metcons, intervals, accessory work, etc. I feel this is more structured and will be easier for me to track.  Drew Mathews

It's been a long past week. Hoping to have the car problems fixed sometime this next week.  Catch up on the last two days…  Friday:  Day off of school so I went and trained with Hudson around 11:30.  Clean (from blocks) heaviest set of 2 reps  155, 175, 195, 205, 225, 235, 245, 255  Box Step Ups  5 reps each leg @ 95, 135, 155, 155  20 minute EMOM  Even - 10 Thrusters (95 lb) + Airdyne  Odd - 10 Box Jumps (24")  + Airdyne  This was miserable. The 10 Thrusters were definitely the worst part.  Saturday:  This morning I volunteered to help out organizing a 5k for the piedmont women's center. Afterward I did…  Snatch work up to your heaviest set of 2 reps  95, 125, 135, 145, 155, 165, 175, 185, 195, 200(f)  "Amanda"  9-7-5 reps for time of:  Muscle Ups  Squat Snatch (135 lb)  4:56  Honestly, I was stoked to get under 5 minutes. I was expecting 5:15i...

On Friday night I got in an accident and most likely totaled my car. I am going to look at it and will know for sure within the next couple days. Just praying that God will work everything out.  Saturday:  Clean  1 rep @ 135, 165, 185, 205, 225, 245, 265  2 x 1 reps @ 235  Snatch Balance + Overhead Squat  3 x 2+3 @ 145  Back Squat  3 reps @ 225, 255, 275, 305  2 x 5 @ 265  Sunday:  Clean Heavy Single  135, 185, 205, 225, 245, 265, 285(f), 305(f)  Deadlift 1 Rep Max  305, 355, 395, 410, 435  Bench Press  1 rep @ 135, 185, 205, 225, 245  10 reps unbroken at 185  Even though I missed 285 I went for 305. I got under it but didn't get it up. I can feel a squat cycle in my near future. Deadlift was a 30 pound PR!  DM

I took Monday off and rested my arm. Came back in Tuesday feeling great and hit some pretty solid lifts.  Tuesday…  Back Squat (3 second pause)  4 x 3 @ 255  Sumo Deadlift 3 Rep Max  185, 255, 275, 305, 345, 375, 400  Hang Clean  1 rep @ 135, 155, 165, 185, 215, 235, 255  Power Snatch 2 Rep Max  135, 145, 155, 165, 175, 185  I had to catch up on what I missed Monday, so all I did was the strength work.  Then today was more of a full day of training.  Halt Snatch (5s concentric to the knee, 3s halt at the knee)  4 x 2 @ 150  Front Squat ( Unbroken, rythmical tempo squats)  4 x 3 @ 220  Pull Ups max effort set 44  3 sets of:  4 Push Press (170 lb)  8 Pendley Row (135 lb)  2 sets of:  10 Strict Pull Ups  8 Split Squats per leg (20 lb dumbbells)  Still not where I want to be with pull ups, but that is 4 more reps than last time I tested...