JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================bK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?1. jַЉNpk J UF¯OLsM5h.7<>Wi:=IU/-odӠ ]:jZ]OQKPp?P 4VU9S͊6B2O zkʭeB&4[UX^HW cYWq_\voj oͼOb.(mV\kiζq;|k/Usl*nAaxF$--~eEԊAsj&v# JQȎWe9Iq!Vs=:%d2RVf5S³yT=c *W=.\~!M9 UV:?ܖq:7[$ukX/th..DD񎘶qvCsrHnWۿr:g&2~e@t9jvvZR{;8Y9#cH=+CTΒoJ'8Xحnܴ?׭YU4Z7n ؔaTr{BZ^)uzK-J{ʸ}cP$6l_UV>-b-`LϿsʎV1m<-êj@22 nn4prVXgZv=?sܺXnR݌,֥* e<ۮ*<];AiZ¨8p;zRYZOu&!y3ʼSލF徠̢#!rIX~5RZ.B %|F=K =c3/Wci{xfFw۷5bҕ:'49;{8ʟNOJUIPQARzW!o{#}/5^aȠ.%S3rÒާYם8 ]PKhY`#,@p֮+V 6˖bik7]0/KJŌQ5(`;Pr\Vԇ:=mwgwL*Lmԣゾƹ Egؘ/i؏Oºi:ܳY;δX3]ȶHLskJͦox2=cO]R&" 6/隔Ț|V'>vqwv֖\vJZ@sҷrko[K;OVhs"YD,vv8=kBO HѶ; 6 NRjH,ԳL=+ \My4)(eqoƯG9TuZ[[R5 `kT׭5k0Z|찉{7[9SMi⨼9\C$s/F@^// 1ȮCc1`8:t5ζu[4ඖ2 H`[tA,H m-,O9b͞yƪCu+W^bJWQzt5 DAg.p郚~i>;ٹYҳ"$H#5OQk=ZдKhF}=egZOs-9+#6}}+NO[HuY(Fnt)[Iy?^zZǨ^p$gַnPS=o$$JU|5yo;]KfęϥrQ].ewr]mdlFH ~DQ[j|GT.Gߡj0]3u{oM,p'"ط0 sޮꚇź{n (*+ߎkS8Q3RW0A>QIkӬ!:ea©9횏JHP $>ߟ[[,!bo__iB0Ok)4؅ͳea`>3ld]\ ǥz ݪL%uƒ[R~ߦogmz c<br>_________________________________________<br><br>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your Set Record. In the example above, the Box Squat Set Record is 525 lbs. And the Towel Bench Set Record is 440 lbs.<br><br>_________________________________________<br><br>Establishing Rep Records<br><br>Let s say you did 10 reps at 205 on the Box Squat and 10 reps on the Towel Bench on the final set. Now record this as your Box Squat and Towel Bench Rep Record. Simply mark in the weight lifted for the correct number of reps and mark in the date in the upper right hand box. <br> <br>You will notice that all the rep records are the same at this time. Don t worry about this. These numbers will change rapidly as you break your rep records. This will normally happen every workout.<br><br>_________________________________________<br><br>WEDNESDAY<br><br>CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you ve never cleaned before, use 70% of your body weight or 105 pounds whichever is the least