He is in his very early 20s... 21 or 22. Up until this year he played hockey. Quebec Junior (LHJMQ) which is where those who get drafted to play pro play. This means 70 games a year over about a 6 months season. So up until this year he trained hard for about 4 months out of the year and maintained during the season. Focusing on the big lifts.
He started training for crossfit this year. I worked with him for his olympic lifting/strength. When he started out this summer he was doing 225lbs snatch, 325lbs clean & jerk, 425lbs back squat, 375lbs front squat and 525lbs deadlift. (now 285 snatch, 380 clean & jerk, 525 back squat, 450 front squat, 620 deadlift). So he was already a very solid athlete. Genetically gifted for sure... 6'2" 215 at under 6% body fat (tested with 3 different methods, calipers, hydrostatic and bioimpedence). But more importantly he has a quality that I've seen in few people: mobile stiffness.
By that I mean that when you look at him he looks super stiff... like his muscles are always tensed and has a blocky walk. But his mobility is actually amazing. That gives him tremendous "usable stiffness" when lifting weights... he always stays tight when lifting and receiving weights so there is no strength loss.
For 16 weeks we focused on strength and Olympic lifting 5 days a week in the AM and he would come back and do crossfit skills or WODs in the PM.
The first 6 weeks was more about working on his technique than building strength or getting his lifts up. And the last 10 weeks was on this program: