IMPORTANT, MUST BE READ... : March Client of the Month
Title : March Client of the Month
March Client of the Month
IMPORTANT, MUST BE READ...- Didnt notice water bottle and foam roller sitting perfectly in the way-
235lb x 12 - 2 weeks into his new strength program
goal 350lb back squat 1 rep max by December.
Garage Gym is proud to announce Alex Fratini as the March client of the month.
Alex has been with Garage Gym for 5 months. Alex is a Junior at Morrisville State College and is studying to become a police officer. As a 3 year self taught Crossfitter Alex found himself confused, overtrained, injury prone and not making any improvements following a fatigue based program. We fixed that. Alex started his journey at 200lbs and a total bodyfat sum of 110.5 with a midsection sum at 62. He is currently 185lbs with a 82.5 total and 38 midsection sum. Alex recently competed in the Northeast Crossfit Sectionals. With over 2400 competitors in Alex's region he ended up placing 322nd. With the crossfit sectionals requiring 1+ years of continued structured programming, with only 4 months (at the time) under this belt this was one phenominal performance.
Alex is a dedicated athlete, has a solid understanding of why and what he is doing, is in tune with his body at all times and has a crazy bright future ahead of him at only 21 years old.
Congratulations to Alex for his hard work during sectionals and his dedication to a goal. No excuses.
A sample training week during sectionals for Alex
friday Flow
Run 10 min EZ
+
20 double unders unbroken x 8 (rest 45 sec)
+
Row 10 min at 2:00 split
+
Toes to bar 8 x 5 (rest 1 min)
+
40 turkish get up 35# KB, alternate arms per reps
saturday-
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
sunday 20 min foam roll, hike, play ez
monday- ALE #3
2 sets 95%
Row 250m
15 KBS 70#
25 burpees
15 KBS 70#
Row 250m
rest 25min bt sets
wednesday- GG MAP
Sumo deadlift highpull 10-->1 65#
Double unders 15-->15
rest 3 min
Row 1 k at 1:55 split
rest 3 min
21 18 15 12 9 6 3
Kettlebell swings 55#
airsquats
rest 10 min
15 12 9 6 3
Ring dips
Deadlift 115#
box jump 24'
rest 3 min
row 1k at 1:55 split
rest 3 min
Handstand pushups 4 4 4 4 4
Double unders 50 50 50 50 50
Alex is an advanced athlete. At Garage Gym our clientel ranges from beginners with no experience to advanced athletes. We welcome all that are looking to become healthier, smarter, stronger and fitter. There is no physical requirements when starting here at Garage Gym or physical expectations. The only requirement is dedication, hard work and the mindset of always wanting to improve.
IMPORTANT, MUST BE READ...
Thank for your attention March Client of the Month
my blog March Client of the Month, Have a nice day.
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