Jason Norberg

Author: Jason

  • Lift Day – Hulk Program 5 – 02/19/19

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    Warm Up Elliptical: – 10 min/150 spm Work Out Barbell Squats: 3 x 8-12 (205, 225×2) Leg Extension: 3 x 8-12 (150, 190×2) Romanian Deadlifts: 5 x 5 (185, 225×4) Chest Press: 3 x 8-12 (150, 170×2) Lat Pulldown: 5 x 5 (140, 180, 160×3) Overhead Press: 5 x 5 (75, 90, 115, 135×2)

  • Boot Camp – Battle Buddy Day 02/18/19

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    Warm Up: 400m Jog15m Inch Worm/push-up Work Out: With a Battle BuddyMax Distance in 10 MinutesPartner 1 – 200 RunPartner 2 – Burpee BroadjumpSwitch when partner 1 catches partner 2 Max Reps in 10 MinutesPartner 1 – 200 RunPartner 2 – Walking Lunges Max Reps in 10 MinutesPartner 1 – 30 Seconds PlankPartner 2 –…

  • Lift Day – Hulk Program 3 03/17/19

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    Warm Up Elliptical: – 10 min/150 spm Work Out Barbell Deadlifts: 5 x 5 (185, 225, 285, 255×2) Leg Press: 3 x 8-12 (Hack Squat 135, 225×2) Leg Extension: 3 x 8-12 (130, 170, 190) Incline Bench Press: 3 x 8-12 (135, 165, 155) Bent Over Row: 5 x 5 (90, 135, 155×3) Barbell Shrugs:…

  • Lift Day – Push 02/05/19

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    Warm Up: Elliptical – 10 min. 10 incline/15 resistance Avg. SPM: 1503 rounds25 push ups25 crunches Workout: Bench Press:10 – 45lb (warm up)10 – 135lb10 – 185lb9 – 205lb (goal – 15x)7 – 205lb10 – 135lb (cash out) Back Squat: (recovery) Smith Machine rack10 – 35lb (warm up)10 – 125lb10 – 175lb2x 10 – 215lb (goal 255lb 10x)10…

  • Broccoli Tofu/Chicken Stir Fry

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    Ingredients: Firm Tofu, 8 oz package – cubed Chicken Thighs, 1lb – boneless, skinless sliced (non-veg option in place of the Tofu) Cornstarch, 4 tbs Coconut Aminos, 1/3 c + 2 tbs Sesame Oil, 1/4 c Olive Oil, 3 tbs Garlic, 10 cloves – minced Ginger, 1/4 c – fresh finely chopped Broccoli, 9 c – fresh florets Green Onions, 1 c…

  • Boot Camp 02/04/19

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    Warm Up: 1 mile jog – outsideMax Push Ups – 90 reps Work Out: AMRAP 12 minMax Deadlift – 172lb bar – 50 reps200m run – partner pacing exercise AMRAP 10 minBody Builders – 50 reps200m run – partner pacing exercise AMRAP 8 minMax Pull Ups – 30 reps200m run – partner pacing exercise 35…

  • 5k Training Session

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    5k – Actual vs. GoalTime: 30:30 / 24:00Avg. Pace (min/mile): 9:48 / 7:45Avg. Run Cadence (spm): 173 / 180Avg. Stride Length (m): 0.94 / 1.0Avg. Heart Rate: 158bpm Notes: First run this winter, so a little slow. Left heel still stiff, but felt good. Weather was great – low 60s and a little foggy.

  • Boot Camp 01/25/19

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    Warm Up: 3 rounds200m Run5 body builders10 jumping air squats Work Out: AMRAP 4540 Up Downs40 Russian Twists (25lb plate)40 Strict Press (127lb bar)40 Jumping Jacks40 Squat to walk out Push Ups 40 Alpine Climbers40 Curl Presses (107lb bar)40 Squat Jumps40 Toe Touches40 Jump Lunges (2 ct)40 Ground Thumpers40 Flutter Kicks (4 ct)40 Chin Ups/Ring Rows40…

  • Lift Day – Pull 01/24/19

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    Warm Up: Elliptical 10min/10 incline/15 resistance/160 spm Workout: 3 Rounds10 pull-ups (wide/narrow/wide grip)1 min plank Deadlifts (double overhand grip)10 – 135lb10 – 185lb10 – 225lb 2 x 10 – 225lb (mixed grip) Hang Cleans10 – 90lb3 x 10 – 135lb Seated Cable Rows (close grip)10 – 140lb10 – 200lbCash Out6 – 200lb/6-180lb/6-120lb Cool Down: Elliptical5min/10…

  • Chicken Bone Stock

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    Ingredients Water – 3 quarts Chicken bones and/or scrapes – 3 lb. Carrot (large 6–8 oz.) – 1 , scrubbed, halved Onion – 1 large, unpeeled, halved Celery – 1 rib, cut into 1″ pieces Garlic – 1 head, halved crosswise Ginger – 1″ piece, unpeeled, halved Thyme – 1 tbs. Bay Leaves – 2 Black Peppercorns – 1 tsp., cracked Kosher Salt…