KeyLifts

The Morning Star

Strength

3 weeks / 3 days per week

beginnerintermediateadvanced

The recommended Training Max when running The Morning Star is 80-85%.

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.

Week 1

Day 1

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

10 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Press

Supplemental
10 x 5 reps

Day 2

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

3 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

10 x 100%

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

10 x 100%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Power Clean

Supplemental
3 x 5 reps

Week 2

Day 1

Power Clean

Main

5 x 70%

5 x 80%

5 x 90%

10 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Press

Supplemental
10 x 5 reps

Day 2

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

3 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

10 x 100%

Day 3

Press

Main

3 x 70%

3 x 80%

3 x 90%

10 x 100%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Power Clean

Supplemental
3 x 5 reps

Week 3

Day 1

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

10 x 100%

Squat

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Press

Supplemental
10 x 5 reps

Day 2

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

3 x 100%

Press

Supplemental
5 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

10 x 100%

Day 3

Press

Main

5 x 75%

3 x 85%

1 x 95%

10 x 100%

Squat

Supplemental
10 x 5 reps

Recommended Push Exercises

0-50 reps

Recommended Pull Exercises

25-50 reps

Recommended Legs Exercises

0-50 reps

Power Clean

Supplemental
3 x 5 reps

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