JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?~.kJ(R%UfmEr(We"RX#[H߅9o5{Jd_=#Ԉ7À͑WC9jaeOs$a8汤sɛ.F]қ̬Bl⫄hFZx14xI ҷf,IAC`W+yQY.TZl_)+溭.6W}EyUЖ G8Wyi2֌,@bvU(܈ɦeæHS6$;O5_kijWf6/rnIC1k> gҺ='bjF̀+$EsSV9dNje|8VQ'yqvs, qҚI5ul;EEk3KJKs5a%̆YڵĀvIXF֡`>~Ӊ^\"b#+-G* V<Չ\$Hݗ, 8N7-M+i݆ݹG v)Sk##!v7+E^&\!&xPi."QJ֓WVXUycnLVmkrS@@E]y6QN!gA+#,]µeIʮܞj:l^K0ّ BrJ'y +*+/$iԔ[LTi^ERz-Өf"8[ on7sZh\G:(J>Kc~Hce?VG7I^1}Nf,{5|. $=k[[jCS$Pa{#0sYd~B-/ŴdSzn*ݶi(iczXTmNUYB$).縇 c$uҥF1g沈㚿OϗynGxw#7aְmvU(`׍*J/jt2'NpٮL XcխTѰ}*1~gKn:QF$#EKm$TR\Ai!R3XԋFj,{QYs 1+lͽ9+ۉoR 5^*FsћI/=k9b%dsHZF}svԍ>ZpßZ4ԲYvsw)~65RO$MJ`wnf/ s^-dWo\fiCJ']Yr"f 2F"` 1ʙY0G A5EC`*] K olw[FY5$$wԫ$ŸMsxfIAsc6xp}~5͒pF(L!VKdˌ=9+7\hy(>y3yx'~UuL:2O ~fvZxMh#@J\4h5-[qv9]{$.;k 1X+r5k2v#f<]Xن2#™^kas?, 7/Bj1;: =l%WЁ!j$ٚ&#$=PcluM;jG?q06K߽829G;:BO evchCnNeܨCWnbEDqrKb6$uW;n|܍~T9Vwchӥ]B E#x޸? P uS;=V[0 U )uX;cֽ M>^2R*SP7n\o"kfIVo] \v+s. ĮAW.\-G[A?`F7WkU]nt^ǥ1_+u[!۔q& Q[Xd c܃籨E4;1]RIՁrW<|dRtJ̤V&6Ҹk ffvƬV+;X7Ђ+.,G09K\@͎^ynnUK rR0=5(iLq6FzN+ruvvs+"W(m!$~"{N˽ p:RzXٍ&9 R˅#WFq;Sj] e\Z̿⤸:ױj-T[Xާg r8I.)JQڃD@=8ӃT6 ҥ$[oJbXv+Ukv-8*W1  Eֺ4̤bufjo3Yin7qҴo4;q=^4~uVwXk=sV#:gQuH<>EΡPksw]؈%ʺߖyk\7'ͩj^iEpS{h#jRw<yZd*0U'+[u\Ӽ'eGhQ-aʿnME;EF뢍b*s. X`88nC;\ {bˁϡVLn Gz핢 ('m x< iOlwg_;o/\B ;*Ƽ7lTYU Y{T硷#^995N]ϝ D݅gE BGu[ee'i3Z&v[? 򮆱.t :JخjhҊLjn1W4| nNI9>մ` 71|Q nr{t[` Q|U{袷f:U{f,/gQK+vv8ɨqs֥ӔKqSH˅NK^;n $ q4 H@'ywYM'f`xg8eWL?Zk3>Œ/]T8:9'P>ckLn^ZbkFك.tƸl=;JiVџ#O5U.xΓ뎥z}K}M6`=%7TkhXJ jxyr=hxpO;ٔ)zUEp 6%S_?NOkש~Wc?J\t=sW'0<2CF{W&)y_Vvrh#9]$Rpj枭!fڛ<`ZvLG b1gZ|Mqceا5}Ɏ88Fit<*JN7 IEt IE%-yq (Q;^Wv}F}_pҌwn?J_/P7+CJw1`2RJ `qV`SNx&?H*CylL;1t;Z+)SZZʗQVߚzmrYHֽi8s IgHrIKž9"ja+>t=ŬLΫ= G[(zӷ{νjxB )lyRr=IWBXFO꿴e؟w9OOދHr=)h˰g˹]ܢtOCOgn*]^ֹ\ &=Ǖ!G7aAGVDMOA.- eQsOܬ)|̇O|T$e[llT3#&x?:[θV7(F)e-Â^f ((=+$#m]Yd>Zr z1?[?#@\av?~Fm̊XcE'$t2J 0\1K,n~:UNFPKQ=׭sko$ 2 &Ɠy^fdsMg\fHiJ֥T<8?:>A7aMWTcMum i 's+ˆMUaЀ\&+3) +F̷n`@ T)Kk{5VX'*m6.dKKt R΂%bIXcmFR~TS[d lG]xm䑖eˢ"Cfb>Fdlg&8 :gY6CE-|Khڜi$LC*( OIGut Gb* O{1#9MUtm塙-$3HsYJ.:#(#Bu#3PEZULg ҅vX@ksثd)eO,VK(CG1'Pk1h@=v'E_C-pѤ;AymnLqwr^]ܩQ>?+`ƅJȢo"(/bN_z7q{WŬ_&Yn%]A[k4Mc8J psv*!][kޜ˓J>zY`OAT 7mnAc8 ǜIIc9Q g4•$ _J[_GRaAQ\p0E?C۲j(#4u4QE1vQE&4!EP!ý0ER (!hP9QR1M QB)٧>p[b1bqצW OY bS#Ijm,l іT:'N"* qSu ;8P Tmƅ E.Vd{Q@ %E8hG>#袬UQLe8?֏Ƥn(f/>Q@UoPMJѺ7rEK :5O \CE ƯQE!d[ֻ}ԢRFE ԣ)o>(a) lower body lifts consist of the Squat (front, back, overhead, one-legged), Bench (flat, incline, dumbbell incline, towel, close-grip press), Clean (power, split, hang, clean pull), Hex (Trap) Bar (deadlift, shrugs). We did the following auxiliary lifts: Snatch (power, snatch pull), leg curl, leg extension, glute ham, straight-leg-deadlift, behind the neck press, push press, and lunges (front, side). We also did a lot of dot drills, flexibility work, plyometrics (primarily box jumps), and speed training. As you can see, we continually shocked the muscles through variety. We carefully monitored training loads, volume, order, tempo, and character of exercise. In short, we had a plan. Notice our test resuy+w15Cڝ\Z`T%cF@[5npLkq-MOϕolH?n{8AʁY-p䃑)Woҍ}Fv^yHzpX@9; ۇCJX1L.W884Y8i J`593MO<$M% '& P==M4:d4=Uggz)@Rh̪8j?<TQEH 3A||{QE OңbA4An: o& h 3>Q@jMȠ;( 28Lb€:(ve=03(a،rcҚNJ(ð8798鞔QE<*O2NJ(XM8H}gh'4QE?CuoinXd$u8]EvN3mlOd$?W~GISFqeu^4T#I ix66H6N/Dx{e8-Vb#|X6z|(nTƤ"0;skq?Ե˸z|:YO `^7Hʀ*s:Ͷk&E;O̘4OY9SzMдtq$WSzPI7#"v }jrArAoT!* 3~hEƢn*DHđ2e+_z?ՐyM?i~ɤUSdJQ^_8}~dNlX$E}7]+Nq8]?\k.vW5AQI?ޣkykP}k(YܪHPJ ?aiaer0Qvw\}ns֜ߘFB[iW<ݣ5¹4"?jbgZ?Sk~^w6vEq3IFEw?ڌ1gq,$!KgךtO3n8mdYh R^g#ksJlQHdb3]vEnx$ Pu_Ayw\I~-SzT+Pz{`h1Zֽ+*Vx${$Ӧd&&%mp8̎JrHiᏻ@ZMʠ.Z'"CI0-jM]$x{` FO߼ɨm9á~yt~޹? 1;uckO |1s)\>v2xaBb%5P~S^u[]Z[4*HюZ8QtH>em(3](rGfַg.[#-߈#9j{~+i!Kd G8u! `N|:)_7IQ)ZnYJW{F=ہDu̺e~\E՚_i?Nom,Й QD7QIh;28?G.$ǔ"&PGp^)<-!fQ.&hk X'-*x50c}[Y?Gdŏ540۩ B홎"yyQѝ~ܡ- A_Ri2Q*X5>#q.~ UqЛE+]R+wr |D"O|Y/t8V1 U敦r;5Y>$&MCP5ޮ?z"Ƀ k&,КMy(O lCw9HIVhsǒnm_ܿ2 0ZLKn^Or2y٦g 1`tR.:F.5 Deܔ;pyaxUҴk@q,q/We%Mw@ތE &߲gI,|De5Qp@  giS6?k̴-kʙly@NHҿ}(J]-֗ζ"i.bxYx`a,b\Ʋ"p*2QG{dͷ clP>k\i[Mn7CN?a.S6"5(AΕʃ~^;MP~)bɟ:\Гd -:*r[ !W.Op"$f>mſg\&bLHZK5+lhy,Q_ Ӯe!X%RN.m!2r5(['(!=Ԅƒ7ƀ-vpNz0ĈJA˩ƴ7Ļ+pPBQBKvcJpjp{5ƫ 2F] fU6yEwwֱ‡Z/2 oPE歨*nJ7oruarӮd5Zշ5@Bv+4iB] :bqz쑋ĜH**E>2 {zŽd1#ѯŵ?g-TCa˦pW"k$6DA;q@džG{#dC|?FqMM{ Ǡᎇi ge<R.cxnTU^]n_pja4m+G)mc%Z.f$l;SFt?vyjy;1^\(Og9yY hbѮhkf/<\I|no#>Rjg/}#is<$oRHg:&{ jZ*GgjJ4WmSApژk琘b<0mf;*]zf+\}2UqF+*Km'WV`,q0D?.F =2h+ُ"ſE\풾κgi ,e1۳O4jcO'&Ez@UlcH("<>Lx(<SqO `Œq"<2~A^ wיA+k{іPOQo`eQry\,^Gi,W evlOwVY4,䵼F> j!ng:ޏ[ivkilJo1OO%C[A!܎{.3[tV&Ԩ)E{QDE>q-|"ǶxDOXbE:Ale$zg:҇^pAQZ Ijķ?ޅ]&]r "r/*ndS h_U3IʻqqfȏQf&L2{݁$iw|6쾿YY.xT@;MXK%_ ?6ocR;$tW6?MWK8E c\]~ͳ~zot,/yD2cW^0cTPEP)[4#f 2f:ULV1bRm͊c:f8^z