This is the first cycle where I have added a 9th week to our training cycles, currently dubbed “Crush Week” (working title). During Crush Week we will bias longer, higher volume or benchmark workouts and overlap elements which were programmed on particular days. These workouts can be tough physically AND mentally. Workouts like this can become more of a mental challenge than a physical one. So with that in mind…

In traditional meditative disciplines you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and brings attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the “now”.

At TSF, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know once you start you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.

Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by, and don’t make excuses to avoid what you’re feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.



Spend 10 minutes warming up your Clean and Push-Ups for the conditioning. Work to a weight heavier than what you will use for the workout.



21-15-9 Reps for Time:


Push Ups

If you were here for last weeks workout, you want to use a weight that is either the same or very similar for the cleans. As perscribed these are full (squat) cleans. If you struggle with these, then consider scaling to Power Cleans.