San Marcos #106, Col.Ensueño
Ph: +52 (442) 215-0172
Cel Ph: +52 (442) 226-4489
Coaches: Colin Geraghty & Mike Cerbus
Number of Days: 1
Date/Times: Saturday Aug 27th
Time: 10:00am-4:00pm (Saturday)
Cost: $225 per person
Spots Available: minimum 16, maximum 24
**each participant will be emailed a course packet prior to arrival.
MUSCLE UP: AREAS COVERED
Intro discussion of ring MU application (gymnastics & crossfit)
Wrist/elbow/shoulder health warm up
Individual structure considerations (mobility/stability)
Foundational strength (body positioning, exercise technique & variations)
Strict MU progressions
Front uprise/kipping MU breakdown
Kipping MU progressions (putting the pieces together)
Individual analysis (specific strength/drill/cue recommendations)
SNATCH: AREAS COVERED
Snatch Specific Warm Up
General warm up
Lower Body exercises
Upper Body exercises
Stretching & Warming techniques
Discussion of Types of Snatches and Accessory Components
Proper Snatch Set Up, Positioning, and Mechanics
Working with weaknesses and Training with Reason
OHS and Body Awareness
Pull Under and Hang Snatch Breakdown and Mechanics
Starting Position, First Pull, and Touch & Go Breakdown and Mechanics
1 FREE Block of Monkey-Method™ Gymnastics Programming (5 weeks)
**send email to firstname.lastname@example.org after attending clinic for instructions on how to redeem free block of Monkey Method
INSTRUCTORS AT A GLANCE:
MIKE CERBUS has competed in the sport of Weightlifting nationally for the last 10 years. He has medalled at 3 National Championships and 5 American Open Championships, taking out the title in 2011 as American Open Champion, while also being selected to the United States Pan American & Olympic Qualification Teams in 2012.
His competitive accomplishments and growth as a coach have been made possible by developing under Senior International Coach Lou DeMarco and as a training specialist from 2011-2013 at the Olympic Training Center in Colorado Springs under Zygmunt Smalcerz.
Since 2009 Mike has been instructing athletes of all levels across the United States and world. This immersion into the fitness world has allowed him to adapt weightlifting principles and instruction in order to best meet the needs of those most beginner levels up to elite competitors looking to refine their movements.
COLIN GERAGHTY is a partner of the gymnastics driven company Power Monkey Fitness. As a former gymnast and strength and conditioning specialist, Colin began working with Jason Leydon at CrossFit Milford in 2008.
Beyond his years of coaching and programming athletes for all levels, Colin approaches the needs of each athlete with an open mind, creating exercises and progressions based on the goal, and current level of the individual. Colin is a movement ninja...he must be seen to be believed!