Ultra Jack'd q12024

	B	C	D	E	F	G	H	I	J	K	L	M	CF	CG	CH
1
2														Lbs	mi
3		Units				Lbs		mi			-Ultra Jack'd- -unnamed-			Kg	km
4														Mi
5		Weekly Mileage Goal					70		mi
6
7		Estimated 1 Rep Max Calculator:
8		Weight		335	Reps		10	E.1RM		446
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12
13		Weekly Schedule											Squat
14													Push Press
15				A.M.	P.M.
16	Monday:				6+	easy morning miles & 30+ pullups/dips							Deadlift
17						Hinge, Press, Ab Wheel, &					4+ miles
18
19	Tuesday:				6+	easy morning miles & 30+ pullups/dips
20						8+	miles, zone-2
21
22	Wednesday:				6+	easy morning miles & 30+ pullups/dips
23						8+	miles, zone-2
24
25	Thursday:				6+	easy morning miles & 30+ pullups/dips
26						Squat,		8+ miles with Intervals				Lunges
27
28	Friday:				12+	miles cycling, 30+ pullups/dips, & optional additional training as desired
29
30
31	Saturday:				18+	mile long run, 30+ pullups/dips, & optional additional training as desired
32
33
34	Sunday:				optional additional/make-up running, cycling, or lifting, as desired/needed.
35
36		70+	miles running			12+	miles cycling			82+	miles total.
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38
39
40		Squat								Max		TM
41		Squat								446		85.0%
42
43			Squat Option 1
44			1+	reps		@ 395		Lbs
45
46			Squat Option 2
47			5+	reps		@ 340		Lbs
48
49
50		Press								Max		TM
51		Push Press								245		87.0%
52
53			Press Option 1
54			1+	reps		@ 220		Lbs
55
56			Press Option 2
57			5+	reps		@ 190		Lbs
58
59
60		Hinge								Max		TM
61		Deadlift								624		87.0%
62
63			Hinge Option 1
64			1+	reps		@ 570		Lbs
65
66			Hinge Option 2
67			5+	reps		@ 485		Lbs
68
69
70		Intervals
71
72
73			#	Dist.(m)		MPH	T(s)	Min/Mi				x
74			4+	x 400		10.4	88.875	5	:38	6	:13
75
76			#	Dist.(m)		MPH	T(s)	Min/Mi				x
77			2+	x 800		10.2	181	5	:44	6	:20
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