Jason Norberg

Author: Jason

  • Lift Day Capt A 3 09/12/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Leg Press: 3 x 12: 315, 405, 505+ Leg Extensions: 3 x 12: 200, 200, 200(8)/190(4) (3 position machine) Bodyweight Dips: 3 x 12: 36(+45#) Close-Grip Bench Press: 3 x 12: 135, 165(10), 165(8)/135(8) Barbell Shrugs: 3 x 10: 135, 225, 225+ Long Arm Crunches: 3×20: 60 Cardio:…

  • Boot Camp 9-11 Tribute Workout 09/11/2019

    —

    by

    Jason
    in ,

    Warm Up: 400m jog 2 rounds15m inch worm w/ push-up15m bear crawl Work Out: 9 Rounds (with a Battle Buddy)11 Toe Touch Crunches11 Sand Bag Goblet Squats (40# bag)11 Abdominal Burpees11 Sand Bag Lunges (2ct. – 40# bag)11 Box Jumps11 Sand Bag Pick Up Press (40# bag)11 Up Downs with Push Ups11 Sand Bag Get…

  • Boot Camp 09/09/2019

    —

    by

    Jason
    in ,

    Warm Up: 3 Rounds 200m Jog 10 Push ups 10 Air Squats Work Out: With Your Battle Buddy 1 Mile Run – together 20 Rounds (alternating exercises) 5 Pull Ups (Hanging Leg Raises) 10 Push Ups 15 Prisoner Squats and then 40 Ground to Overhead – shared (40# bag) 1 Mile Run – together (time…

  • Boot Camp – Weight Vest Wednesday 08/28/2019

    —

    by

    Jason
    in ,

    Warm Up: 800m Jog 2 rounds (completed before jog ends) 10 Up Downs 20 Push Ups 30 Air Squats Workout: 2 Rounds (w/ #20 weight vest) 800m Run 20 Ring Rows 30 Walking Lunges (2ct.) 40 Weighted Butterfly Sit Ups 1 Round (w/ #20 weight vest) 1600m Run (time expired 800m run) 50 Alpine Climbers…

  • Lift Day – Capt A 1 08/27/2019

    —

    by

    Jason
    in ,

    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 225, 255, 255 Walking Lunges: 4 x 20: 85, 95, 95+ Bench Press: 3 x 12: 185, 225(x8), 225(x7), 150(x10) Seated Shoulder Press: 3 x 12: 85, 95(11), 85 Plank: 3×1:20 Cardio: Elliptical 15 min

  • Thai Sweet Potato Curry

    —

    by

    Jason
    in ,

    Ingredients: 1 tbs Olive Oil 2 Shallots, thinly sliced 2 Sweet Potatoes, peeled & cubed 4 c Baby Spinach 3 tbs Red Curry Paste  1 14 oz can Coconut Milk 1 c Bone Broth 1/2 c Cashews chopped  1/2 c Cilantro chopped  Fish Sauce to taste 1 c Basmati Rice Directions: Start cooking Basmati rice. Heat…

  • Boot Camp 08/26/2019

    —

    by

    Jason
    in ,

    Warm Up: 1000m Jog 1 min Plank Work Out: Max Reps 1 minute – 2 rounds: Push Ups: 55/35 Pull Ups: 20/15 Sit Ups: 38/27 3 Rounds: 15 Thrusters (105# barbell) 15 Burbpees 1600m Run 5 Rounds: (ended 1st round at 1 hour) 10 45 Degree Push Ups 10 Deadlifts (105# barbell) 1000m Run

  • Lift Day – Capt A 4 08/24/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)-split grip(7), 245(5)-split grip(7) Good Mornings: 3 x 20: 95×3 Pull Ups: 3 x 12: 8,8,10,7,7 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30×3 Long Arm Crunches: 3×20: X Cardio: Not enough time – need…

  • Lift Day – Capt A 3 08/22/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Leg Press: 3 x 12: 315, 405, 495+ Leg Extensions: 3 x 12: 190+ (3 position machine) Bodyweight Dips: 3 x 12: 36(+25#)+ Close-Grip Bench Press: 3 x 12: 135, 175(10), 175(9), 175(5) Barbell Shrugs: 3 x 10: 135, 225×2 Long Arm Crunches: 3×20: X Cardio: Not enough…

  • Lift Day – Capt A 2 08/15/2019

    —

    by

    Jason
    in ,

    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225, 245(4), 245(2sets/5reps) Seated Leg Curls: 3 x 12: 95 (3 position machine) Lat Pull Down: 3 x 12: 160, 180, 180(x6)/160(x4)/140(4)/120(4) Seated Cable Row: 3 x 12: 160, 180, 180(x12)/120(x12) Reverse Crunches: 3 x 20: X Cardio: Elliptical 20 min