Ultra Jack'd Shareable.xlsx

	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z
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3		Units			Lbs		Mi		"Ultra Jack'd"								Estimated 1 Rep Max Calculator:
4																	Estimated 1 Rep Max Calculator:
5		MPW Minimum				50		Mi									315		Reps		5		E.1RM		367
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9		Weekly Schedule
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11	Sunday:					3+	Miles		Very Short Easy Run + Recovery Day											Optional
12	Monday:					5+	Miles		Easy Run											Focus Lift + Squat Volume
13	Tuesday:					9+	Miles		or 90+ min. on trails. End with 4x30s Strides											Optional
14	Wednesday:					5+	Miles		Easy Run											Focus Lift + Bench Volume
15	Thursday:					8+	Miles		2 mile warmup, Speedwork, then cooldown											Optional
16	Friday:					5+	Miles		Easy Run											Focus Lift + Deadlift Volume
17	Saturday:					15+	Miles		Long Run with 3-4 miles at Tempo Pace											Optional
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21					Focus Lift							Max		TM		Daily Minimum
22					Deadlift							677		85.0%		2+		reps	@ 485+		Lbs
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24					x		x		x		x		x		c
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26		Volume Squat								Max		TM			Volume Bench								Max		TM
27		Low Bar Squat								465		90.0%			Flat Bench								385		95.0%
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29			Squat Day 1													Bench Day 1
30			30	reps		@ 310		Lbs								30	reps		@ 270		Lbs
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32			Squat Day 2													Bench Day 2
33			20	reps		@ 330		Lbs								20	reps		@ 290		Lbs
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35			Squat Day 3													Bench Day 3
36			10	reps		@ 355		Lbs								10	reps		@ 310		Lbs
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38			Squat Day 4													Bench Day 4
39			1	reps		@ 375		Lbs								1	reps		@ 325		Lbs
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42		Volume Deadlift								Max		TM			Speedwork Progression
43		Deadlift								677		90.0%
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45			Deadlift Day 1													#	Dist.(m)		MPH	T(s)	Min/Mi
46			30	reps		@ 455		Lbs								12x	200		10.8	41.375	5	:19	5	:43
47																8x	400		10.5	85.125	5	:28	5	:53
48			Deadlift Day 2													4x	800		10.2	175.25	5	:37	6	:04
49			20	reps		@ 485		Lbs								1x	1600		9.9	:376		< 6	:16
50																Check off each box after completing the corresponding interval workout.
51			Deadlift Day 3
52			10	reps		@ 515		Lbs
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54			Deadlift Day 4													Increase the MPH by 0.1-0.2 after completing all 4 workouts
55			1	reps		@ 545		Lbs								Increase the MPH by 0.1-0.2 after completing all 4 workouts
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