Tues. Aug 31

AMRAP in 20 minutes

7 Back squats
10 steps, dumbbell overhead walking lunge
7 Thrusters
10 steps, dumbbell overheard walking lunge


DB overhead lunges - make sure to keep the stomach tight... Maintain midline stabilization

A new season begins!

Greetings from “the bluff”! It is hard to believe this is the start of my 10th season here at Duquesne. It appears my career has come full circle, considering I was hired as the women’s coach back in 2001.

Recruiting is going very well with our first official visit weekend Sept. 24-26. All five ladies coming in for the visit have times that will score in the top 8 (three events) at the conference meet. As much as we must concentrate on the future, I think the present looks very good. We had our first team meeting last night and there was a lot of enthusiasm about moving forward and establishing ourselves within the conference. I laid out my expectations for the ladies and they will be coming back to me within the week with their expectations for themselves.

With any kind of change, there will be many unknowns and uncertainties but along with the uncertainties comes a new found excitement and the possibilities of what can be. As disappointed as I was about what transpired through the spring, I am very excited about what lies ahead for the fall and winter months with the women’s swimming program here at Duquesne.

See you around the pool,
Dave

Mon. Aug 30

4 rounds for time

500 M row or 15 cable rows
15 Kipping pull ups
15 Burpees

Medicine Ball abs

Day 5

Hey, it's Meghan. We made it through our first week of classes! They weren't as bad as I thought they would be, but the first week was mainly the basics so it will probably get harder from here. Yesterday we had a nutritionist come in and talk to us about how much food and drink can help or hurt your swimming. It was very informative and I learned that I have some things to work on. The meeting was the first opportunity for the freshman to see the girls team together, so it was nice to see who was on the team. It is finally the weekend and there is so much to do around here. I know I will probably be in my room doing homework today though, but hopefully I don't have too much left. Now that we have a feel of how classes go so hopefully we won't stress out as much next week worrying we won't get there in time etc. Oh, by the way, sleeping in was so nice yesterday! I haven't done that in a while. Now, I am on my way to the pool. I hope this blog helped you get a little insight into Duquesne. It is awesome. Goodbye for now!
-Meghan

Fri. Aug 27

3 Rounds

Broad jump 25 yards
Lunge back
25 Streamline to tuck sit ups
Broad jump 25 yds
25 Push ups
25 streamline to tuck sit ups
Broad jump 25 yds
Pull ups - as many as you can without stopping
25 streamline to tuck sit ups