Con Clavi Con Dio, Anchor

Strength

3 weeks / 2 days per week

Con Clavi Con Dio is a template that is basically 2 days of lifting, 2 days of mobility/flexibility, and 2 days of conditioning. As with other Anchor templates, this is about hitting new PRs.

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Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Day 2

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Press

Main

5 x 65%

5 x 75%

5 x 85%

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Press

Main

3 x 70%

3 x 80%

3 x 90%

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Day 2

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Press

Main

5 x 75%

3 x 85%

1 x 95%

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