Jason Norberg

Category: Workouts

  • Lift Day Capt A 2 – 09/19/2019

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    Jason
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    Warm Up: Elliptical: 5min/150spm Work Out: Dead Lifts: 3×10: 185, 225, 245(multi – grip gave out) Seated Leg Curls: 3×12: 95(3 position) Lat Pulldown: 3×12: 160, 180, 180(8)/140(4)/120(8) Seated Cable Rows: 3×12: 160, 180, 180 Reverse Crunches: 3 x 20 Elliptical: Ran out of time

  • Boot Camp 09/18/2019

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    Warm Up: With Battle Buddy – 3 rounds each: Partner 1: 200m run Partner 2: 65# Barbell 5 Dead Lifts 5 Hang Cleans 5 Strict Press Work Out: 2 Rounds with Buddy 10 Heavy Clean and Jerks (137# Barbell – alt every other one) 2 Hill Sprints (alt. 2 ea, buddy holds 50# sandbag at…

  • Lift Day – Capt A 1 09/17/2019

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    Warm Up: Cardio: Elliptical 5 min/150 spm  Work Out:  Barbell Squats: 3 x 12: 225, 255, 255+ Walking Lunges: 4 x 20: 95×4+ Bench Press: 3 x 12: 185, 225(x8), 225(x6), 175(x10) Seated Shoulder Press: 3 x 12: 85, 95(9), 85(8), 65(10) Plank: 3×1:20 Cardio: Elliptical 15 min

  • Lift Day Capt A 4 09/15/2019

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    Warm up Cardio: Elliptical 5 min  Workout Romainian Deadlift: 3 x 12: 225, 245(5)/245(4 split)/245(4 split), 225(7)/225(5) Good Mornings: 3 x 20: 95, 105, 105 Pull Ups: 3 x 12: 5,8,8,8,4,3 Single Arm Dumbbell Rows: 3 x 10(each arm): 65×3 Bicep Curls: 3 x 15: 30, 30(10), 30, 30(10) Long Arm Crunches: 3×20: X Cardio:…

  • Boot Camp 09/13/2019

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    Warm Up: 2 Rounds – 800m Jog @400m10 Walking Lunges10 Jumping Squats@800m5 Body Builders10 Air Squats Work Out: Ladder Up1-10 (by 1) – Power Cleans (127# barbell) 55 reps2-20 (by 2) Push Ups – 110 reps 4 Rounds 10 Reverse Front Rack Lunges (107# barbell) – 40 reps 10 Ring Rows – 40 reps 200m Run …

  • Lift Day Capt A 3 09/12/2019

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    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

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    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

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    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

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    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

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    Jason
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    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