SKLZ 4 Day Football College\Pro 12 Week Offseason Quarterback Program Week 2 Day 3

Be sure to stay hydrated before during and after your workouts.

Week 2 - Day 3 (Wednesday) of US Sports Strength & Conditioning Free Demo Program	Week Difficulty:Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Theraband Rotators (all positions)	15 reps, 12 reps, 10 reps
	3	Video Hang Snatch	5 reps @ 100 lbs, 4 reps @ 120 lbs, 3 reps @ 140 lbs, 5 reps @ 160 lbs, 5 reps @ 150 lbs
	4	Video Snake Incline Bench Press (30 degree)	10 reps @ 160 lbs, 5 reps @ 190 lbs, 3 reps @ 225 lbs, 6 reps @ 255 lbs, 6 reps @ 255 lbs, 5 reps @ 240 lbs
	5	Video Dumbbell Bench Press	10 reps @ 110 lbs, 8 reps @ 120 lbs, 8 reps @ 110 lbs
	6	Video Dumbbell Fly Stretch	60 seconds
	7	Video Military Press	5 reps @ 150 lbs, 6 reps @ 200 lbs, 6 reps @ 200 lbs, 7 reps @ 190 lbs

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East Coast Conference Players of the Week

This week's East Coast Conference Player of the Week awards are listed below. More information is available in the weekly reports that are attached. 

Men's Basketball

Co-Player of the Week: Gerald Beverly, Daemen College (Rochester, N.Y./Gates Chili HS)

Co-Player of the Week: Darien Davis, Dowling College (Middle Island, N.Y./Longwood HS)

Rookie of the Week: Justin Reyes, St. Thomas Aquinas College (Haverhill, Mass./Whittier Technology)

Honor Roll: Eddie Asamoah, University of Bridgeport (Calgary, Alberta/Southwest Academy); Tyrel Dixon, Roberts Wesleyan College (Tobyhanna, Pa./Pocono Mountain West); Jaylen Morris, Molloy College (Amherst, N.Y./St. Joseph's Collegiate); Chaz Watler, St. Thomas Aquinas College (Brooklyn, N.Y./Archbishop Molloy HS)

Women's Basketball

Player of the Week: Madison Rowland, Queens College (Cohoes, N.Y./Shaker HS)

Rookie of the Week: Lucy Covely, Roberts Wesleyan College (Fairport, N.Y./Penfield HS)

Honor Roll: Shanice Allen, NYIT (Riverhead, N.Y./Riverhead HS); Denikka Brent, University of the District of Columbia (Chesapeake, Va./Booker T. Washington HS); Nyasia Davis, LIU Post (Rahway, N.J./Abraham Clark HS); Aliyah McDonald, Molloy College (Hempstead, N.Y./Uniondale HS)

28 Student-Athletes, Cheerleaders and Managers Graduate Winter 2014 Commencement

BOWIE, Md. – Bowie State University held the 2014 Winter Commencement on Friday (12/19) morning in the Leonidas S. James Physical Education Complex (A.C. Jordan Arena).  Twenty-eight current and former student-athletes, cheerleaders and managers were among 380 graduates who received degrees.  Dr. Johnetta Cole, Director of Smithsonian National African Art Museum delivered the commencement address to the graduates.  Dr. Cole shared with graduates they have a responsibility to “make a good living and have a purpose-filled life, provide service to others and help to change the world.”

“This was another great day for the institution and the athletic department.  To see our students and student-athletes develop over the years and receive the ultimate prize – their diploma, is so rewarding.   We thank all the young men and women who sacrificed their time and committed to athletics at Bowie State University, said Interim Athletic Director Donna Polk.

Congratulations and best wishes as you begin your next journey. 

Latin Honors

SUMMA CUM LAUDE (4.00 – 3.85) – Hayley Flint

CUM LAUDE (3.50 – 3.64) – Iyabode Sodipo

Current Student-Athletes

Nigel Cross – B.S. Criminal Justice - Football

Khari Lee – B.S. Business Administration - Football

Phillip Quarrie – B.S. Sociology - Football

Paxton Queen – B.S. Business Administration - Football

Eric Walters – B.S. Communications - Football

Hayley Flint – B.S. Business Administration - Softball

Former Student-Athletes

Akinola Vaughan – B.S. Biology – Men’s Track

Jasmine Jacobs – B.S. Psychology – Women’s Basketball (Summer 2014 Completion)

Kammera Johnson – B.S. Communications – Women’s Basketball

Julian Williams – B.S. Business Administration – Men’s Basketball

Omar Fahnbulleh – B.S. Business Administration - Football

Anthony Gary – B.S. Business Administration - Football

Cordell Hawkins – B.S. Psychology - Football

Kyle Jackson – B.S. Sports Management - Football

Jeffery Jean-Baptiste – B.S. History and Government – Football

Jared Johnston – B.S. Criminal Justice – Football

Urijah Johnson – B.S. Sociology - Football

Oladimeji Layeni – B.S. Business Administration - Football

Prince Onuoha – B.S. Business Administration – Football

Delante White – B.S. Sociology - Football

Brelyn Finley – B.S. Sociology – Women’s Volleyball/Women’s Track

Kendall Reynolds – B.S. Psychology – Women’s Cross Country/Track

Andrew Hairston – B.S. Criminal Justice – Men’s Track

Dana Smothers – B.S. History and Government – Men’s Cross Country/Track (Summer 2014 Completion)

Kiara Washington – B.S. Sports Management – Softball

Iyabode Sodipo – B.S. Criminal Justice – Women’s Tennis

Cheerleading

Shaunice Yearwood – B.S. Computer Science

Managers

Iesha Lee – B.S. Sports Management - Football

Common garden flower yields a cancer-killing “drug”

Common Garden Flower Yields
Exciting New Cancer Treatment

A little over a year ago, I introduced you to a natural “drug,” noscapine, as a proven anti-cancer treatment (see Issue #233 for more). One researcher said it might be the most effective tumor-suppressant ever. Since then, this poppy-based compound has soared in my estimation. I easily rank it among the most promising natural treatments for cancer currently available. Read on to find out why.

Continued 

Jim Erwin's 10-minute bodyweight-only workout

Here is another great Tactical Workout Story from US Sports  Online Strength and Conditioning Trainer Coach Joe

Folks:

Here is a quick note from Jim Erwin, a veteran of U.S. Special
Operations...

Chances are you've probably seen his "Tactical Kitty" picture

floating around.

In case you missed it...

...apparently a real kitten wandered in the studio during a

tactical-gear photo shoot.

=====
From: Jim Erwin
December 12 at 3:06pm

It always surprises me how many questions I get about the
workout plan I follow. Or what my eating schedule is like. But
mainly the questions are about my tactical strength and
conditioning program.

Most of the questions come from active military operators and law
enforcement guys who want to drop fat and add muscle. Many
workout-related questions come from future warriors who want to get
in fighting shape.

Truth is I love to lift heavy s**t. And sprint around until I see
stars.

Well, I'm no spring chicken (40+ years) so, for me, that kind of
randomized knucklehead training only leads to injury. And if you're
injured and can't train.... that's no good either.

So I smartened up and started structuring my workouts based on
stuff the old-school Soviet sport scientists we're teaching their
athletes during the Cold War.

Well, actually I hired a tactical strength and conditioning coach...
and he taught me some things that have helped me stay in the fight.
Nowadays I just follow his recommendations.

Listen to this Interrogation Interview I did with Coach Joe:

LISTEN == >> Jim Erwin Interrogation Interview


Here's a sample 10-minute bodyweight-only session, which is perfect
for when I'm traveling, in a hurry, and there's no gym:

(Perform 1A, 1B, 1C and then rest 60 seconds. Repeat for three
total sets)

1A. Single-leg box squat
3 x 15 reps

1B. Alternating -grip pullup
3 x 15

1C. Pushup with feet elevated
3 x 15

And then I do a bunch of metabolic work to get my heart and lungs
going.

Once again this workout allows me to train anywhere with only my
bodyweight.

I think you're going to LOVE this Interrogation Interview. Be sure
to leave a LIKE if this looks like something you'll attempt.

==>> Listen to this Interrogation Interview with Coach Joe


Enjoy.

=====


Train hard and stay safe,

Coach Joe


Joseph Arangio
Tactical Workouts for Military and Law Enforcement

5 F REE Videos: SECRETS for Building Tactical Muscle
[INSTANT ACCESS] ==>> http://www.TacticalWorkouts.com



Superhero Publishing, LLC
PO Box 187, Trexlertown, PA 18087, USA

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Bluefield State Collars Bowie State Lady Bulldogs 90-68

BLUEFIELD, W.Va. - Bluefield State College exploded for 55 second half points and collard the Bowie State Lady Bulldogs 90-68 to close out the Sheetz Herb Sims Classic on Saturday afternoon. The loss snapped a three-game win streak and sets the Bowie State record at 5-4. 

Four Lady Bulldog players scored in double figures with juniors Ty-Nita Baker (Houston, Miss.) and Jourdan Stanhope (Columbus, Ohio) leading the way with 21 and 12 points respectively. Baker also dished out a personal season-best six assists. Seniors Jasmine McIntosh (Bowie, Md.) and Alisha Burley (Baltimore, Md.) added 11 and 10 points respectively in the setback. Bowie State senior Donia Naylor (Washington, D.C.) snatched a game-high 14 rebounds.

The Lady Bulldogs fell behind early in its final non-conference game of the season and trailed by a dozen (26-14) at the 10:12 mark of the opening half to the Lady Blues. Unfortunately for Bluefield State (8-5), Bowie State fought back and created the games first tie at 33-all following a Stanhope layup with 2:28 remaining in the first half. A jumper by Bowie State junior Sheldeen Joseph (Belair St. Vincent and the Grenadines) provided the visitors their first lead of the game at 35-33 with 1:56 remaining in the opening period.

A Shamika Wiggins layup with just 10 ticks left on the first half clock, sent Bluefield State and Bowie State into halftime tied at 35-all.

Bowie State kept the game close in the first three plus minutes of the second half. In fact, the Lady Bulldogs held a slim 45-44 lead following a layup by freshman Robin Heard (Waldorf, Md.) at the 16:21 mark.

However, this is when the wheels fell off for Bowie State’s Lady Bulldogs. A pair of free throws by Charity Harris shifted the advantage back over to the Lady Blues and Bluefield State never looked back after that, going on a 12-0 run. The Bluefield Stale ballooned to 20 points (67-47) by the 11:45 mark, courtesy of 12 free throws and five field goals.    

Four Lady Blues recorded double figures in points led by Harris with game-highs 22 points and seven assists. Wiggins added 17 points, while Tasia Nolan and Hope Smith chipped in 13 and 12 points respectively. Nolan was also responsible for a team-high 11 rebounds to go along with four assists.

The Lady Bulldogs will return to action in the New Year hosting the undefeated Lady Blue Bears of Livingstone College on Thursday, January 1, 2015 at 5:30 p.m. inside the Leonidas S. James Complex (A.C. Jordan Arena). This will be the first conference game of the season.