Wed. Aug 31

4 Rounds

3 Tuck jumps (Quick – last one right into sprint)

Sprint Court

10 Knee to Chest Planks – 3 sec hold each leg

Skip Back – high knees

15 Wall Balls

Run Suicide

20 Steps Farmer’s Walk

Jog Back

Abs:

10, 9, 8,…1

Toe Touches

Reverse

Leg Raises

Regular Crunches

Mon. Aug 29

AMRAP 25 Minutes

10 Upright Rows
10 Lat Pull Downs
5 Box Jumps (try for the 26" box!)
10 Bi Curls
10 Kickbacks
5 Burpee Box Jumps (26" box)
10 Diagonal MB Lift - Left
10 Diagonal MB Lift - Right
5 Box Jumps (try for next highest box)

Updates!!!

Hi there!!
We´re so sorry that we haven´t been blogging the last days but we have had so much fun!!
On friday it was Lines birthday! We swam in the morning and I (Line) just had one class and went straight to Jamba Juice :D We also had a nutrition meeting on friday. Line had to work at her first soccer game as a "ball-girl" for two hours. It was the best birthday present ever!! (not...) but after the game we celebrated both freshies birthday and the beginning of a good year and we met the boy swimmers:)
Saturday we had brunch with the girl swimmers and Bret and I went to the Steelers game(!!!!) while Jamie had a lazy night with her friends.
Today, we had our physicals and we all were so excited to take picture in the Duquesne coat! It was very exciting! After the physicals we just did homework for the rest of the day........

Our first professional fotball game:

Fri. Aug 26

4 Rounds

2 Arena Laps: Run

10 Core Push Ups (one knee up and out to side)

1 Arena Lap: Sprint

20 Step Ups (total) w/ knee raise – foot dorsi flexed

2 Arena Laps: Run

10 Knee to Elbow Planks – on Med Ball

1 Arena Lap: Sprint

20 Reverse Lunges (total)

Almost the weekend!!

Jamie:
Today was a good day! One of my teachers let us out of class early so I got to get Starbucks before the next one! I developed blisters the size of quarters on my ankles from my 3rd walk to Verizon with Bret! We had our team meeting tonight and I am very worried about having to leave practice a little early because of class conflicts!
Bret:
Today was a good day! I went back to Verizon with Jamie to get the white iphone that i had ordered and the case was on sale! I had jamba juice for lunch and it was so good. Then I had to go to my chemistry lab and I was freaking out because I didn´t have my lab coat or goggles but we just watched a video so it was all good. I tried to do homework but didn´t get very far because I can´t make a spread sheet. At the team meeting we got water bottles! so i was pretty pumped about that. And the seniors were really good at including us in everything and it sounds like it is going to be a really fun year!
Line:
Today was a good day! I just had two classes before I went to my athletic advisor AND my academic advisor (thank you, Erin). I dropped out of "thinking & writing" class!! yeey, that just made my day!!! We also went to our first team meeting today and I´m now a proud owner of a water bottle but I´m looking forward to get my Duquesne clothes!! (hint,hint) I also changed my meal plan today because I want to go to Jamba Juice more!! yummy!

Good night from the Freshmens <3

Jamies birthday!!!!

I'm finally 18!!!!! I had a wonderful birthday with all my new friends! It was weird not being home with my family but my new family has been so nice! I was so excited to receive my Edible Arraignments from my parents!  2 more days until Line birthday!!
I had a busy day today. First I went swimming before classes and I still have no idea what my professors are saying. I wish I had failed the ESL test so I could get special treatment....Bret and I also went to The Milkshake factory with Erin and Hannah. It was SO good!!! After, we had to run with Bri for 30 mins. I'm already sore!!
I helped line with her homework today and she helped me with my internet. Its's working so I can skype!! I had a peanut butter milkshake at the milkshake factory.

Now we are going to have a movie night with Christine and Hannah H :) goodnight

Hello from the Freshman!!

Hi! My name is Line pronounced Lena.  I'm from Norway and I speak a little americano. I've now been in America for a week and it's very different here but I like it. I can't understand my professors at all but I'm copying Bret's notes. Here's Bret.....

I am currently doing the work for everybody. I am from Ste.Rose, Manitoba, Canada. I used my first microscope in a bio lab yesterday, and I ran the South Side stairs twice yesterday! I got a new iphone and an american number! Eh?

Hi! I'm Jamie. I'm from Buffalo New York, and survived my first earthquake! I have been to Verizon twice now and have been translating everything for Line. Good news! None of us have Sickle Cell!!! 

Wed. Aug 24

Warm Up:

3 Rounds of

10 Air Squats

5 Pull Ups

Then with a continuously running clock:

Do 2 FRONT SQUATS into 2 PUSH PRESS the first minute,

4 FRONT SQUATS into 4 PUSH PRESS the second minute,

6 FRONT SQUATS into 6 PUSH PRESS the third minute...

continuing as long as you are able.

When you cannot complete the required number of reps for an exercise, continue with the other as long as you are able.

**Use a MODERATE weight, one that you can perform perfect technique with.

**Use same weight for both exercises.

Abs:

10 Rows + Roll, 9 Rows + Roll....1 Row + Roll

Mon. Aug 22

3 Rounds

Run 3 Minutes

20 Mt Climbers

7 Burpees

Sprint 25 Yards

7 Prisoner Get Ups w/ Jump

20 Dips

Follow Duquesne Swimming via video streaming!

Duquesne athletics fans will be able to watch 32 live fall sporting events via Duquesne's All-Access video player presented by Henderson Brothers. Beginning with tonight's women's soccer match versus St. Francis at 7:00 p.m., nearly all of the remaining home events, played on campus, will be streamed live. Fall sports include football, volleyball, men's and women's soccer in addition to the first two home swimming meets.


A complete fall sports streaming schedule can be found below.

A monthly subscription can be purchased for $9.95 and an annual subscription can be purchased for $79.95 by visiting www.GoDuquesne.com and clicking on the All-Access advertisement located to the right of the top stories.



Aug. 19 - W. Soccer vs. St. Francis - 7:00 pm
Aug. 26 - Volleyball vs. Marist - 11:00 am
Aug. 26 - M. Soccer vs. Niagara - 7:30 pm
Aug. 27 - Volleyball vs. Howard - 1:30 pm
Aug. 27 - Volleyball vs. Eastern Kentucky - 7:00 pm
Sept. 2 - M. Soccer vs. Valparaiso - 8:00 pm
Sept. 4 - M. Soccer vs Stony Brook - 1:30 pm
Sept. 11 - W. Soccer vs. Kent State - 1:00 pm
Sept. 16 - W. Soccer vs. Robert Morris - 7:00 pm
Sept. 17 - Football vs. Valparaiso - Noon
Sept. 23 - Volleyball vs. George Washington - 7:00 pm
Sept. 25 - Volleyball vs. Charlotte - 1:00 pm
Sept. 30 - W. Soccer vs. Richmond - 7:00 pm
Oct. 1 - Football vs. Bryant - 1:00 pm
Oct. 2 - W. Soccer vs. George Washington - 1:00 pm
Oct. 7 - M. Soccer - vs. St. Bonaventure - 7:00 pm
Oct. 14 - Volleyball vs. La Salle - 7:00 pm
Oct. 14 - W. Soccer vs. Saint Louis - 7:00 pm
Oct. 15 - Football vs. CCSU - Noon
Oct. 16 - Volleyball vs. Temple - 1:00 pm
Oct. 16 - W. Soccer vs. Charlotte - 7:00 pm
Oct. 21 - Volleyball vs. Saint Louis - 7:00 pm
Oct. 21 - M. Soccer vs. Massachusetts - 7:00 pm
Oct. 22 - Football vs. Wagner - Noon
Oct. 23 - M. Soccer vs. Rhode Island - 1:00 pm
Oct. 28 - Volleyball vs. Rhode Island - 7:00 pm
Oct. 28 - M. Soccer vs. Temple - 7:00 pm
Oct. 29 - Swimming vs. CCSU and St. Francis - 1:00 pm
Oct. 30 - Volleyball vs. Fordham - 1:00 pm
Oct. 30 - M. Soccer vs. Saint Joseph's - 1:00 pm
Nov. 18 - Swimming vs. Canisius - 5:00 pm
Nov. 19 - Football vs. Robert Morris - Noon

New look at Towers Pool!!

http://www.goduquesne.com/sports/w-swim/spec-rel/081911aaa.html

Fri. Aug 19

12-9-6

Heavy weight

Decline DB Bench

Pull Ups

Lunges – bar across back

Plyo Box Jumps

Wed. Aug 17

4 Rounds of

10 Jump Squats

25 yd Underwater kick from dive

10 Deep-end “muscle-ups”*

50 yd Pull

10 Dynamic squats

30 sec Vertical kick – hands out

10 Push ups

25 yd Sprint pull

*Hands on gutter, arms at full extension underwater with knees bent 90°, pull yourself straight up

Mon Aug. 15

21-15-9
Medium Weight
Work PROPER FORM

OH Squats - butt to bench
Wide Grip Lat Pull Downs
SL DL
Machine Row
Incline Abs w/ wt

Fri Aug. 12

AMRAP 20 Minutes

Run 4 laps
10 Pull ups
6 x Run length of bball court, "dunk" at each end
24 Step ups (total)
Sprint length of court
V-sit w/ bicycle legs (count of 25)
Jog back
V-sit w/ reverse bicycles (25)
Repeat

Wed Aug. 10

"Fran"

21-15-9

45lb Thrusters
Pull Ups

Mon Aug. 8

ROUND 1: Minutes 0:00-7:00

0:00-1:00: Max. Rep SDHP

1:00-2:00: Max. Rep PUSH UPS

2:00-3:00: Max. Rep KB SWINGS

3:00-4:00: Max. Rep DOUBLE UNDERS

4:00-5:00: REST

5:00-6:00: FRONT PLANK**

6:00-7:00: REST

ROUND 2: 7:00-14:00 / same but RIGHT Plank**

ROUND 3: 14:00-21:00 / LEFT Plank**

ROUND 4: 21:00-28:00 / V-Sit**

A big THANK YOU to Tilly for this workout!!

Fri. Aug 5

5 Pull ups
10 Deadlift
15 Sit ups
Sprint 50 yards

5 Pull ups
10 Deadlift
15 Sit ups
Sprint 100 yards

5 Pull ups
10 Deadlift
15 Sit ups
Sprint 150 yards

5 Pull ups
10 Deadlift
15 Sit ups

Sprint 200 yards

Wed. Aug 3

Dynamic Warm Up

Then:
AMRAP Pull Ups w/ no band (hint, hint)

Then:
5 Rounds of:

16 Bosu Ball Squats**
2 x (6 DB Squats into 6 Push Press)^^
8 DB Bicep Curls
20 Choice Abs

**If you don't have access to one, do ONE LEG squats w/ wt.
**Add weight if you can. Ball part is against the ground.
Bosu Ball (Click to view image)

^^Hold DB outside of legs for squats – do 6 squats, then 6 push press, then 6 squats, then 6 push press again.