Tuesday

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes
– ARE squat
– scap retraction
– bottom up press x3 per side
– GHD sit up

FITNESS-
PERFORMANCE-
A. Halting Snatch grip DL @ knee + mid thigh + pocket + Power Snatch x 3-4 sets
B.1 Good Morning x 8 x 3 sets
B.2 shoulder press @ 41×2 x 6 reps x 3 sets
+
30 sec. Amrap DL @ 225/135
rest 15 sec.
30 sec. am rap up and over box jump, 24/20”
rest 15 sec.
60 sec. amrap burpee
rest 2 minutes
x4 rounds

PERFORMANCE-
A. Halting Snatch grip DL @ knee + mid thigh Power Snatch x 3-4 sets
B.1 Good Morning x 8 x 3 sets
B.2 shoulder press @ 41×2 x 6 reps x 3 sets
+
30 sec. KB swing
rest 15 sec.
30 sec. am rap box jump w/ step down
rest 15 sec.
60 sec. amrap squat thrust
rest 2 minutes
x4 rounds

Weightlifting Seminar At Crossfit Milford!
Stay tuned for dates!

Instructor at a glance:

Mike Cerbus has competed nationally for 8 years and medalled at 3 National Championships, 4 American Open Championships, while also being selected to the United States Pan American Team in 2012. At this event, he earned points to qualify the USA Olympic Team placing 4th during the Olympic Qualification Event. His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and spending significant time training at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz. His best lifts include a 140kg (308lb) Snatch and a 165kg (364lb) Clean and Jerk at a bodyweight under 170lbs.

What this clinic is:

**12 athlete cap per session** Beginner/Intermediate & Intermediate/Advanced

**The cost for the seminar is 125$ for the 4 hour clinic!!! If you are a beginner/intermediate lifter then register for that session. Advanced lifters can register for the advanced seminar..

The 4-hour clinic begins with mobility, overhead positions, snatch grip, bottom positions and overhead squat work. Once completed there will be a quick break to talk and prepare for progressing through the snatch positions, bar path and correct pulling technique. This first phase should last roughly 2 hours. The final 2 hours will address the correct jerk stance and recoveries followed by clean positions, bar path and connecting the jerk.

Mike is focused on giving clients the best possible coaching experience, which is the reasoning behind the smaller clinic sizes. Drills that he uses in his training both at home and at the Olympic Training Center will be introduced to you and utilized to maximize your 1RMs and efficiency for WODs. Clients of all levels of experience will benefit from this opportunity to be coached by a professional with such a deep knowledge of the Olympic Lifts.

Mike is also a proud Pro-Athlete Advocate for Barbells for Boobs. He pledges 10% of all clinics to support this great cause!!




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