Continuing with my lifting from my previous training block to start off my marathon training, and building off some functional lifts from F45. There is a great workout designed from Muscle and Strength which I’ll be incorporating into the cross-training days of my block.
This programs design comes from the muscle and strength workout outlined here, https://www.muscleandstrength.com/workout/6-week-high-intensity-functional-training-workout. The additional HIFT workouts will be added into longer run days, or harder tempo workout days, to lessen the stress on the body week over week.
| Exercise | Set | Rep |
|---|---|---|
| Barbell Reverse Lunge | 4 | 12 |
| Front Squat | 4 | 10 |
| KB or DB Deadlift | 4 | 10 |
| Strict Press | 4 | 12 |
| Military Barbell Press | 4 | 10 |
| Front Raise | 3 | Failure |
| Lateral Raise | 3 | Failure |
| Exercise | Set | Rep |
|---|---|---|
| Single Arm KB Row | 4 | 12 |
| Bicep Hammer Curls | 4 | 10 |
| Single Arm Incline Row | 4 | 12 |
| KB Row | 4 | 10 |
| DB Rear Delt Fly | 4 | 12 |
| Pull Ups | 3 | Failure |
| Resistance Band Bicep Curls | 3 | Failure |
| Exercise | Set | Rep |
|---|---|---|
| DB Chest Press | 4 | 15 |
| Incline DB Press | 4 | 12 |
| Push Up | 4 | 12 |
| DB Kickbacks | 4 | 12 |
| Pec Fly | 4 | 12 |
| Dips | 4 | 15 |
| Glute Bridge Single Arm Bench Press | 4 | 12 |
Additionally on the cross-training days will still consist of some other low impact aerobic exercise like; stair master, row, HIIT, or stationary bike.
Every two weeks following the program’s design, I’ll go through their strength ladder to keep building a base strength.
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 8 | 12,10,8,5,5,4,8,10 |
| Squat | 8 | 12,10,8,5,5,4,8,10 |
Christopher Sandoli 
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