JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================y" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?ŷSr L> 2c5&ڒYj+ H31o1Ȧ)gf=?:S|ښ\GxK{KYұQHǿt&꺵Ԗ(2@SXeTMZ؆TM(nr%L~$ #b+MP.\i0^H:t4Q4[@v#in-Xv{7D `;׈8^/&+"$/$t\{}:$V'Z62kPrTɤI`ҵKe.#BbJjGrY Tzm :`ZƜ^c BdSTQu'l4ECJVu+ka@%PWo׮kk]{ъ{onQoƶmI\1=zRiԲR,@Fڕ$t "٫,(Gʱ+l4S[-Dqtu'RI DiwqibI@Fyt;Ԅ:"=~t*S4-m9+23[3޴ֶe!.oOzglབ#[6ZtY=Z#MMԣZ~!__B;Q?CG:q$YN^G_@6WK{Ky3聮,.-eF+<q.NўCqmr0F^3tWh$r  +tF[hTnvӽywkw{pnVSr$ ? qoaF`R̂==CiU’Az%H Z&'Qr_3i/u ¡J$O}QJWh.e3滶N-ۨI0rN1x!hp#̮A({ƿMS+ m>[iwXg/9ǽUe8H=rܚ܎t ףYtۦT|{Wi/pJ.Zz;2,-[*?9Fz1C\=cñΣPӤ.gj˞WI{B"o%t.2F82 wR3 I3>=]rLoFw犻+YEkߴ$20GoQ׃xӴ/{g˭BD1tLbZޖ#AtweQqsVu0/;vｿƷ%[żmǭhCK_2#x擱p乓 t1$F"XdcEVn'M)v0W=[_Ԯ1^!ncߕy.MzI$/q4|״3+ %<6 %(<̠ *Z!撱xbRk3Q'vJ|A;j30 K `*NJrKGX}&6pu [2Oh$yysgZzMotWx f3R{WM2M5[n$6zc4EI *9<) dJᱏ\$T`DzQdiL$p=zϽ֍ΑW=Gz|%e]:yg$tEt@meML2aE_S[rʤfAYjzT==rHѮҮHTaL~NY?29Dg4쉍 us]ZK`z][!nYO|ߏFۮk,C}70p+H>dMT#o%kg8h Se3]95L5v1l@U\MXT%J*Fzg&qOZ)Uro1"絍rMn\NJ],=9\ПUg&(+hdp**-֞%XD.XYM d3+#aGlۭW4nvyжQ5y?r]cG2G^nF/AyPq+רqWfDե-M'PAvKٕoL`negApđkG[{2NS+Du[]I5ܱ ֯;skb/^XQĊ^xRԋ!|?ֹ_Vu͉.0QFtw9oEa`w v']Xխ֟ڔv0QIqDV=626i6Eż+UpGZwRdl(0OJTT4L[9ǡ^h0QaѹA g=Ãm@ziaUN=I}Gk[`Xn*9CCquwb$ E5۽=Mx{TI a\./utV  T~%iX'L9<br>Image 8 - Correct Rack Position: The rack or finish position on the Power Clean should be like the athletic position. The hips should be back not forward. The lower back should be in a concave position with the body in an upright position. The key to keeping the hips back is forcing the elbows upward and forward.<br><br>Correction Procedures<br><br>Image 9 - Dangerous Lower Back: If ancritical in preventing potential injuries.<br><br>MISTAKE #4<br><br>Bill combined programs. He used a university s set-rep system and then used a BFS lift. Coaches who combine programs are almost always less successful. Bill should have used the BFS system which calls for less sets and less reps than he was doing(5 X 10). The most we ever do is 5 X 5 reps. A college male athlete would almost always warm-up with 225 not 185. Perhaps this is getting a little picky but if you are going to do a program, I feel you should do it exactly for at least a cycle before you start to tinker. You have the luxury of many years of BFS tinkering. The chances that you can come up with something better in doing our lift is slim because we have, in all likelihood, thought out your scenario thoroughly. <br><br>MISTAKE #5<br><br>Bill said he did not control the weight and approach the bar gently. These are not the words we use to describe our approach to the Box Squat. Place the bar on your shoulders as shown in figure #4. Do not place the bar on your neck or down lower than shown. Do the six absolutes: Eyes on Target straight ahead, Be Tall, Spread the Chest, Knees Aligned, Toes Aligned and get into a Jump Stance to take the bar off the rack. Put some pressure on the bar once it is in place, Figure #5. Then get tight, take a deep breath and hold it. Now, take the bar off the rack aggressively by squatting straight up and breathe out some, Figure #6. Then, take two steps back to the box to get in position to squat, Figure #7. Not three, four or more; only two. All this time an aggressive attitude should prevail, not a gentle one. This helps prepare the entire body for what is to come. It is essential for injury prevention.<br>When I coached football, I learned the hard way never to say,  OK men, we are going to do some half speed drills. Everyone had their own idea of what half speed meant. Some w