Leo Hernandez

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Leo Hernandez is a 26 year old lifter who was born in Cuba.  He began weightlifting in the Cuban sports system.  He began training at age 9, he says he would go to school for half the day then after school the weightlifters were picked up by the coach and driven to the weightlifting training center.  He says they trained 2 or 3 yours, but the training in Cuba for lifters that young did not emphasize heavy weights at all, nested they were “graded”  on their technique.

Leo says that the program was very well rounded, and emphasized GPP and lots of basic physical skills designed to prepare the kids for the heavy specialized training they would have to do as teenagers.  There were lots of sprints and jumping, and a lot of different variations of the snatch and clean and jerk.    Leo entered a sports school at age 12, and at that time his training increased to 6 days a week.  At the sports school, the athletes went to school for only half a day, from 8 am till noon, then the afternoons were reserved for training.

While in this training camp the athletes followed the Russian school of lifting using a very periodize approach, lots of volume, and a large variety of exercises.  Leo says he make good progress every year till he was 16 at which point he went into the Cuban military for 2 years.  Once out of the military he opted to go to university instead of taking up his weightlifting training again.

At age 22 Leo immigrated to the USA.  He did not resume his training immedietly though, instead he worked for a couple of years, but people kept asking him about lifting, and why he had given it up.  So, eventually Leo decided to resurrect his career.  He says that starting to train again was the hardest thing he has ever done.  His first competition he snatched 130kg and clean and jerked 156kg.  At the 213 Arnold he lifted 135kg and 165kg, and the next year at the Arnold he increased that to 141kg in the snatch and 170kg in the clean and jerk.  At the 215 Arnold he did 148kg in the snatch and 184kg in the clean and jerk, but bombed out at the 2015 nationals.

The bomb out at nationals forced him to go to a Grand Prix in China to earn a spot on the world team

here is a quick peak at how leo is training for the 2015 Worlds.

Monday

Muscle Snatch

70/4 80/3 90 4/2

Push press 2 sec stop in the deep

100/3 110/2 1253/2

Romanian Pull

120 4/6

Afternoon

Snatch + OHS

70/3 90/3 100/2 110 /2 120 2/2

Clean and Power Jerk

100/3 120/3 140/2 147 2/2

Back Squat

140/4 160/3 185/3 200/2 220 3/2

Accessory 20 min

Tuesday

Power Snatch

70/3 90/3 100/2 110/2 115 3/2

Power Clean and Jerk

100/3 120/3 130/2 140 2/2

Clean Pull

170/3 195 3/3

Accessory 20 min

Wednesday

Snatch balance

90/3 110 /3 130/3 145 3/2

Hiper snatch pull

155 3/3

Military Press

100 5/3

Afternoon

Hang snatch

70/3 90/3 110/3 120/2 1302/2

Clean and Jerk

100/3 120/3 130/2 145/2 155 2/2

Front Squat

140/3 165/3 180 4/2

Accessory 20 min

Thursday

Rest day

Friday

Power snatch

70/3 90/3 100/2 1103/1

Snatch Pull

150 3/2

Push press

100/4 120/3 1303/3

Accessory 20 min

Afternoon

Snatch

70/3 90/3 100/2 110/2 122/2 132 3/1

Clean and Jerk

100/3 120/3 140/2 155/2 162 3/1

Back Squat

160/3 180/3 200/3 215 3/3

Mobility 20 min

Saturday

Power snatch of the blocks

70/4 90/3 100/2 110/2 1173/1

Power clean and push press

90/3 110/3 120/2 135 2/2

Clean Pull

185 3/3

Accessory 20 min

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