The Morning Star
Strength
3 weeks / 3 days per week
This template is for people looking to increase their Squat, Press, and Power Clean. You can also sub out the Power Clean for the Power Snatch, Hang Snatch, or Hang Clean.
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Week 1
Day 1
Power Clean
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Press
SupplementalDay 2
Power Clean
Main5 x 65%
5 x 75%
5 x 85%
3 x 100%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Squat
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Day 3
Press
Main5 x 65%
5 x 75%
5 x 85%
10 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Power Clean
SupplementalWeek 2
Day 1
Power Clean
Main5 x 70%
5 x 80%
5 x 90%
10 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Press
SupplementalDay 2
Power Clean
Main3 x 70%
3 x 80%
3 x 90%
3 x 100%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Squat
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Day 3
Press
Main3 x 70%
3 x 80%
3 x 90%
10 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Power Clean
SupplementalWeek 3
Day 1
Power Clean
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Press
SupplementalDay 2
Power Clean
Main5 x 75%
3 x 85%
1 x 95%
3 x 100%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Squat
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Day 3
Press
Main5 x 75%
3 x 85%
1 x 95%
10 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Power Clean
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