Before we launch to into high speed Oly lifting or gymnastics we need to ensure our ‘shapes’ are right. As we get stronger we produce more force and the mid line (core) needs to bear that stress. We need to hold these positions at the bottom and the top of the squat and the press in order to ‘engrain’ the shapes required for the brain to blueprint them. The mid line gets a chance to be set and activated.Thats why we pause. Only when when our shapes don’t deviate then we add speed and load…so get pausing and squeeze the core!



5 Strict Toes To Bar

5  Strict def HSPU

5 OHS (build)


” Heave Ho ”

21-15-9 reps of

Hang Squat Snatch (50/35)

Burpee Over Bar

CAP 10