Jason Norberg

Author: Jason

  • Lift Day Capt A Program 3

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    Jason
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    Warm Up:  Elliptical 5min  Work Out: Leg Press/Squat Press 3 x 12:  315, 405, 455Leg Extension 3 x 12: 170, 180×2Bodyweight Dips 3 x 12 (weighted or assisted depending on your level) – 36+Close-Grip Bench Press 3 x 12: 135, 155, 165Barbell Shrugs 3 x 10: 135, 185, 225Long Arm Crunches 3 x 20: 60Elliptical…

  • Boot Camp 07/22/2019

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    Jason
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    Warm Up: 800m Jog 10 Pull-ups 5 Bodybuilders Workout: OT9M: (4 rounds) 5 Frog Push-Ups 5 Clean & Jerks (150# barbell) 800m run 5 Pull-ups  

  • Lift Day Capt A Program 2 07/18/2019

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Deadlifts: 3 x 12: 185, 225×2+ Seated Leg Curls: 3 x 12: 90, 110, drop set (110×8,90×4,70×5) Lat Pull Down: 3 x 12: 160, (180×8,160×4), 160 Seated Cable Row: 3 x 12: 160, 180, drop set (180×8, 140×4, 120×5)(65, 75, 85) Reverse Crunches: 3 x 20: X Cardio:…

  • Lift Day – Capt A Program 1 07/16/19

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Barbell Squats: 3 x 12 (185×2, 225) Walking Lunges: 4 x 20 (45×2, 65×2) alt. Front Rack/Back & Forward/Back Step Bench Press: 3 x 12 (185×3) Strict Shoulder Press: 3 x 12 (65, 75×2) Plank: 3×1:00 Cardio: Elliptical 15 min

  • Boot Camp 07/15/2019

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    Jason
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    Warm Up: 1 mile jog 1 min plank  Workout: While jogging 1 mile complete the following: 5 Hill runs  10 Leaning Push Ups 20 Air Squats 40 Walking Lunges Then: 5 Tire Flips 10 Tire Jump Throughs 20 2-count Mountain Climbers 40 Pick Up & Press – 50# Sandbag 10 Banded Push Ups 10 Sand…

  • Paleo Taco Soup

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    Jason
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    Ingredients: 2 lbs. ground beef 1 zucchini, diced 1 red onion, diced 2 bell peppers, diced 1 jalapeño, minced 2 cup tomatoes, diced 2 garlic cloves, minced 2 tbsp. chili powder 2 tbsp. chipotle chili powder 2 tbsp. ground cumin 1 tsp. paprika 1 cup tomato sauce 4 cups beef stock 1 tbsp. cooking fat…

  • Boot Camp 07/08/2019

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    Jason
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    Warm Up 800m run1min plank Work Out 107# Barbell35 Sumo Deadlift High Pull35 Front Squat35 Push Press 800M Run 25 Sumo Deadlift High Pull25 Front Squat25 Push Press 600M Run 15 Sumo Deadlift High Pull15 Front Squat15 Push Press 200M Run Then 3 Rounds 30 Side-plank hip taps each side30 Flutter kicks with a pause…

  • Lift Day – Capt A Program 1 06/11/19

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    Jason
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    Warm up Cardio: Elliptical 5 min  Workout Barbell Squats: 3 x 8-12 (185, 225,245) Walking Lunges: 4 x 20 (45×2, 65×2) Bench Press: 3 x 8-12 (185, 225, 185) Strict Shoulder Press: 3 x 8-12 (65, 75, 85) Plank: 3×1:00 Cardio: Elliptical 15 min

  • Lift Day – Capt A Program 1 05/25/19

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    Jason
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    Warm up: Cardio: Elliptical 5 min Workout: Barbell Squats: 3 x 8-12 (185, 225, 245) Walking Lunges: 4 x 20 (45, 65×3) Bench Press: 3 x 8-12 (185, 225×2) Seated Shoulder Press: 3 x 8-12 (75, 95, 105) Plank: 3×1:00 Cardio: treadmill 20 min

  • Boot Camp 04/08/2019

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    Jason
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    Warm Up 1200m jog 2 min plank Work Out 4 Rounds – 135lb barbell 8 Back Squats 8 Push Press 8 Front Squats 8 High Pulls 8 Barbell Rows 8 Romanian Deadlifts 8 Conventional Deadlifts 200m Run 1 Round 200 Bear Crawl 30 Toe Touch Crunches 10 Push ups 30 sec Plank