Drew Mathews Training

Strength  Shoulder Press 10x3 155  Muscle Snatch + Snatch Balance 2(1+2)x 95, 105, 115, 3x125  Conditioning  5 sets 5 Bench Press (205) 10 Sandbag Bearhug Squat (150) 20 Toes to Bar  Rest 1:1 between sets (alt with partner) 

Session 1: Aerobic Capacity -  (Lactate Threshold)  Row 5 sets 90 sec fast pace, 90 sec easy pace, 45 sec fast pace, 45 sec easy pace Rest 2:30 between sets  *Fast Paces - (90s/45s)    1. 1:44/1:44    2. 1:44/1:45    3. 1:44/1:44    4. 1:44/1:44    5. 1:42/1:40 Average meters per set: 1,150 Estimated total meters: 5,750  Session 2: Strength  Shoulder Press 8x4 150 Front Squat 2 x 185, 215, 235, 255, 275, 295, 305, 315 Weighted Box Jumps 5x5  *was feeling pretty fatigued coming into this session. Leg, lats and arms are feeling it from the rowing. 

Session 1: Strength  Deadlift 8x4 350 ( did 6 reps last set)  Snatch 5x4 OTM (95)  Snatch Waves (3x 3-2-1    1. 135-155-165    2. 145-165-175    3. 145-165-175 *kept weight light, focusing on technique. Lost some reps forward. The biggest issue I think is my hip mobility and shoulder mobility.   Gymnastics Conditioning 10:00 EMOM 1 - 50 Double Unders 2 - 5 Muscle Ups *unbroken on the double unders except one set. First three rounds of muscle ups were easy, last two a little tougher  Session 2: Conditioning  3 sets 5 min AMRAP 20 Cal Row 10 Sandbag Cleans (150) 20 Wall Ball (20) -rest 5:00 between sets-  Score:  1. 71 Reps 2. 71 Reps 3. 72 Reps  Skill Practice  DB Squat Snatch Technique Work (10 minutes)  *again, hip and shoulder mobility needs attention 

Strength Shoulder Press 7x5 145 Clean and Jerk 3 x 165, 185, 205, 225, 235, 245, 255 *cleans felt great as far as weight goes. I’d like for my feet to be closer together on the squat, the same as my front squat. On the split jerks I occasionally lose my core, need to work on that.  Conditioning  5 rds  6 Clean and Jerk (135) 6 HSPU 26 Double Under 13 Box Jump Score: 11:23 *kept relatively the same split throughout the workout. Box jumps was my weakest movement on this. 

Strength  Deadlift 7x5 335 Muscle Snatch + Snatch Balance 5x3(1+2) - 95, 105, 115, 125, 125 Overhead Squat - Technical work  *no belt on deadlifts. Reps felt quick, best 335 has felt.  Gymnastics  Strict MuscleUp 6x2  Strict Tenpo Deficit HSPU 6x4 (4”, 3:2:2:0) Muscle Up 8-6-4-2  *need to consistently do high rep sets of these movements 

Strength  Deadlift 6x6 315 Power Clean OTM 5x6 (145) Power Clean Waves (3x)  5 rep - 185, 195, 205 3 rep - 225, 235, 245 1 rep - 245, 260, 270  *felt like I really had the full posterior chain activated on the deadlifts. Happy about that, as it’s a struggle to always feel that.  Conditioning  3 rds 12 Sandbag Cleans (150) 3 Peg Board -rest 1:1- 3 rds 8 Sandbag Cleans (150)  2 Peg Board -rest 1:1- 3 rds 4 Sandbag Cleans (150) 1 Peg Board *set 1: 12:39 *set 2: 8:37 *set 3 3:38 *my forearms, arms, core, shoulders and just about everything is annihilated from this. Completely lost all feeling in my arms. Naïvely, I didn’t anticipate how the sandbags would effect the peg boards as much as they did. On each set, I went out of the gate a little quicker than I should have - fell off the pace. 

Aerobic Capacity Row 3 sets 350 Moderate Pace 150 Fast Pace 2:00 Easy Recovery Pace -rest 5-7 min-  2 sets 350 Moderate 150 Fast 2:00 Easy Recovery  *first set of 3 I averaged (Moderate- 1:51-1:53, Fast- 1:43-1:44)  *second set of 2 averaged (Moderate- 1:50-1:52, Fast- 1:38-1:42)  *1,000+ meters per set *total meters: 5,000+  Strength  Shoulder Press 10x3 150 Front Squat 3x 165, 185, 205, 225, 245, 265, 280, 295, 300 Conditioning  7 min AMRAP 3,3,6,6,9,9… Toes to Bar 2,2,4,4,6,6… Strict HSPU  Score: 115 reps  *did this a month or more ago and I think I got in the 90s. So that’s improvement!