KeyLifts

The Morning Star, Anchor

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

Main

5 x 65%

5 x 75%

5 x 85%

1 x 100%

Squat

Supplemental
5 x 5 reps

Press

Main

5 x 65%

5 x 75%

5 x 85%

10 x 100%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Power Clean

Main

5 x 65%

5 x 75%

5 x 85%

10 x 100%

Press

Supplemental
5 x 5 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

1 x 100%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

5 x 65%

5 x 75%

5 x 85%

1 x 100%

Power Clean

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

10 x 100%

Week 2

Day 1

Power Clean

Main

5 x 70%

5 x 80%

5 x 90%

1 x 100%

Squat

Supplemental
5 x 5 reps

Press

Main

5 x 70%

5 x 80%

5 x 90%

10 x 100%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Power Clean

Main

3 x 70%

3 x 80%

3 x 90%

10 x 100%

Press

Supplemental
5 x 5 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

1 x 100%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

3 x 70%

3 x 80%

3 x 90%

1 x 100%

Power Clean

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Squat

Main

3 x 70%

3 x 80%

3 x 90%

10 x 100%

Week 3

Day 1

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

1 x 100%

Squat

Supplemental
5 x 5 reps

Press

Main

5 x 75%

3 x 85%

1 x 95%

10 x 100%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 2

Power Clean

Main

5 x 75%

3 x 85%

1 x 95%

10 x 100%

Press

Supplemental
5 x 5 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

1 x 100%

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Day 3

Press

Main

5 x 75%

3 x 85%

1 x 95%

1 x 100%

Power Clean

Supplemental
5 x 5 reps

Recommended Push Exercises

50-100 reps

Recommended Pull Exercises

50-100 reps

Recommended Legs Exercises

50-100 reps

Squat

Main

5 x 75%

3 x 85%

1 x 95%

10 x 100%

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