JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?GE]_HAO?)+8kڜ_r3ZƮ *Z*Hw?SxZFzO c1i}h:oΐVcks\J : |MxЇ4ueʌEy"-߿ZR72*z)/th.bfF@ yU)ZJɝ2X/S?—͏š24fup*F$) PO9S$w=?ziץ4h gA4P#oaC$u VA?$`I9pG*┑AWHiw=WՎjf[Y@5oWMyA^=$-qDLӗ?^Zx  xZBZ¥0Ni[Sוmzy|S[k,d Y6"Jahs*=BAkjK$!]אjV"`r>ݻ:P#N 6y_OAN7|e9$?SJI&'Ĝ M%/<)2{p';{xE0E8 F C@cH%T!#8MHkG[結~ڽNjUd + W=p?:x=NzhqR ؔ<8?COLJ:riW2U,i@=IStcI+}Z6LcKoMRa¹Vq7*v30AE I:W2UAԒ^0HA޼%̮z3qf!RO~Mv"{qeLGT!`HI5M=C?h=T~9?X\*qqZ7ՒDte߈M!0Y̝GW4&AaԚŢXBcHn1#9y+9qD:EּkfPϸ5.=qZIYӜrQW_͝Z:*Nwl85:ӚzX~"uP<8_z(qipvF|;W<7T.t׵MzTK Ez玴uM Ifu>bGu98INZ')w:)9yyS:Uaf\s֥è+d}`ky"aAYjĕ~Ւ ?iDæJK?T]+Itxd??]Gh1A^Ho0OQ^K; &C4o5^ lc8o$cHzrkUI$0PNV6ȉ=qU;y™" L+-5"M&=5`ܜ߂zU¢8QW(̣qݻr}ɧrgq6x&hNKAP8Oj[ O^ч2?Z=Z02 1 Lyý ( 2)x瓃fZ_vEV^#Zc]9#kkfȉ x=Gv?['%Xv X?*QHsҵyJvw=MOMW-IE&m+tr $^&MdzFjANYa NmY1`\|:Һ%`iN\M"&w.=x8냃Vg;V"2{nr$gh;Gýs:4٣݇L2TX~{E;gR:2K$6fysמ{ R  {%qCgY,O9$85rXאfZڍ6馎jh*S$㚒xA!B+ab',O:r3-51Z8]]$c8Y 3+}?Yd.U481L&1`1xSN<4o1AbbpL]@- }f"L@Ǧi`Q#ҟxL Λ F};Ud!['9e(cc]xM@rGJwp=M[d p:t^ #EQҸcҜbc}ѺVAǑ!}^ixeC߸_ uG9C`p|87sI\mҹ%m7KwT#w|HgoNI|sA͵wߵYl0L{x<ҡo3t>2] ~ZqqTtag̑W63:8(3)h#ӭ1+K~c(?:E}Ǹ"8sߥ;bu=+ح'5Ԃ`W1a'V  hm~0Tw(VigU(:4-wֺr%Os(}ǵ`hz첾wm|sgYf6T/\2Z5KVSn?ZimN7(M_ЬOXѤv wm5cV 70_kV4QT,M*H Um"}s[>#]/汞)f$vGOz<9z7"Ry[g $9dYRuVsI58UxHaC֪xJ]*l"bҸ; {ւbЧˑsR9뚩%M*JqzQ6i)1Htϭ!)xcLtMG$N`#ӌr;ҫ2)T BlW59tGҰu9(+ Յ~R<]h4:8BeՏZkʇk-d}VK[7٦K\)P[]5?i4mn{Yp`֭hs'۶۵U t;Оߩr8 >!;:@qԍ\WvGK4Hػrk+}IdY12?:%߽OzL/À4D`s$ík:TIj(%}jĮW&3O2Z{a~+8>Ƃ\gN]jnq9[K吜t]W3vx i{qR܎)yMsE;P 8QO/ >UMg5ekW!`5hw9ɫgy2ۋIU'=+:n655 \4p<8X?֪8խmb1;.ZKx+:g⮒B>y9zS ?ƴ)[xN",X`zWAIxe$Av[mXh{J\D!\N4$F w-^!Xbf\x~AIьpGdP38o9'޺/oUM ;T{~RiF0 H $|EUը Z\ !^ # ,le2TI sZ.mg$<6DzqLb$I,e˜G#VDvh(vqqsm\9ED̸m cJsto֙ޙ5)US? r[‱^³vd\5Gz썕 }k{wL&QW34Y ՛;ķB犦wY zV{3[!HҼu8LcvIfDB"g<CX =E=8d=?;qEz;1GL]+rzsRy'`';QUCP?*npF)@AA'֝` G><W$^)ppzt [ ғ2G 85B,AIuZU1$?M*;]:3H8|V8CnN1: ۳d?]0HҤUS8rw6UҺocI8_ޅPXVc39XpOTr8</P> <P align=left>Core lifts like the power clean and the squat form the basis of a BFS workout, and descriptions of proper performance of these movements can be found in BFS books and courses, as well as demonstrated hands-on at its clinics.&nbsp; While the power clean and squat are essential lifts, a poorly conditioned back can be a weak link that reduces an athletes ability to transfer force from the legs in both these lifts.&nbsp; The result is the athlete will be forced to use lighter weights.&nbsp; This also places potentially harmful stresses on the ligaments and disks of the back.&nbsp; Although an exercise such as the glute-ham raise doesn't create the same stress on the muscles as a power clean or a squat, the additional work helps correct these weak links that may be preventing an athlete from achieving Upper Limit goals.</P> <P align=left>Dr. Mel Siff, a noted exercise scientist from South Africa, had an opportunity to train with the late Serge Reding back in 1971.&nbsp; This Belgian behemoth was the first man to snatch 400 pounds and was considered th greatest rival of the&nbsp;most famous weightlifter of all time, Vasily Alexeyev.&nbsp; Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!&nsp; "When Serge Reding stayed with our family, he shared an enormous amount of material with me,"&nbsp;recalls Siff.&nbsp; "He stressed that 'core' exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition."</P> <P align=center><STRONG>From Pommel Horse to Car Seat</STRONG></P> <P align=left>To be continued....</P>d she passed her Level One U.S.A. Weightlifting Club coaching course.  I never thought I'd be winning gold medals. I didn't think I'd do very well. You should have seen me when I started. It was pretty ugly, laughed Whitney.  But I've worked at it. It's not something that has come easy. <br>One of Whitney's major goals is to qualify for next year's collegiate national meet. She currently has a 67.5 Clean and Jerk and a 45 kg Snatch for a total for 112.5 kilos (247 pounds). Whitney needs only 7.5 more kilos to qualify.<br>Coach Cross says,  She'll get there if she wants it bad enough. Whitney competes regularly in St. Joseph, Missouri which is a national hot bed for Olympic lifting. Whitney praised,  Wes Barnett (national champion) and Dennis Snethen have helped greatly. I'd like to give them credit. <br>Whitney lifts twice per week during her softball season and states with conviction,  You are not going to get big muscles from the way I train. I've lost body fat and gained muscle. My clothes are not as tight and I'm faster and a lot stronger and more flexible. I believe I have improved my looks through lifting. I just want to hit them over the fence and I want to gun'em at home. That's the best feeling. <br>Whitney is majoring in athletic training and wants to be a strength coach.  Coach Cross has built my confidence. He threw me into coaching here with some of our athletes and at clinics. I've really enjoyed it. <br>Coach Kennard said,  Whitney is a 3.1 student. She always studies on the bus when we travel. Whitney is serious.<br>Whitney believes the spiritual side of life is important and one should always keep trying to progress.  My family is so important, reflecte