JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?;V6cqs4mm|涨-iMԨ*>>)b?ʦ"@L'D8Ja*#2c-步M!sq!GUZң2 *Ll7IW9mz7M:uue>avˮn>a@Gn*{*jorkVF:UOJ|sN5Q担 ~2}j?WqP̩ka sd5#ԃGaA=H#~kX)&ir?y9TR[XPn!ŒgM^Afy9Z>E-z\gcP?l;DL3\(Oҋsұپ_QJxQNKT!lfG+V*n:4;zUa!4+ⷯFy?s)M4BOj[nrһzushw*nbs88h' wj,3zRY銐p1~89B I#g="=L2bcJdpVZ-bKx[tH)wq֮i+)A}V>c֬KAO.V\}+[Ǡ:f3Jjў"hru4 i􄎴ǭF{ mlGs6#?ꋠ3'Ҵ>`O|N?)׭ԃӺ 3;EEW&M)4p`2iV(ۢ^UI"@A1`eR] ' ږ#8pvhV] &3PZ#J@SB|GӄyQxV,%er84[5-:Uek略 Ef[kczлfl΀HF0A\|Rhc0 Y/߷2Ņt=.>sMuxJ͗jE Cq/J"dLN{S5- 1qo)<ZeN v c5Қ@"t ?*~M_y4>827Ƚj(v(+y6 LG8-y;R3қ89OkaOpգ 0 9V,W++D xy] A: HW G)])%9%'-7#tGEk2x\'kiyy Z%v&~Ó\\N=)TL8B*OQ/Ɯ94!Bg)>iX.FTbyQ`ӂsۊpF)UX! rx)3`b}fFMj3$$yOR-r;:cR#kёq溽>v[NՖ7t\29ޗkY8,89{*}N/~ yޏIʘȔ$zyaJ]8aѿHP}Y#G # '>ܓR`U`n"1~IH{zTXrqhܫ|a3vd$})xL!r8SPp(Wm8ަ=J$wqstQ}ZI 116;ۨZ[5fFSd`o^p;} Z(pF1FUVI Z=詶(#۴HqIҔ.1L!1iE8-?n}([G帺[QOC}[ۻwnǔsV%.*#UCEQ[G ϓ 3˹5{S=ȢW&b޸7U?jƷŎ2Nx*MRgq~.\RJRig?Z| ![ccZiQI1*neRqְ5 eV}{їV0'C:)VLo]X!Q^ζ(?*qL}bv(r3?oMlΐ.s}y#F}ПַOKΪnƗ[ȡ bg;Kqf'h]n/ ef ێpImsu!<br>_________________________________________<br><br>Establishing Rep Records<br><br>Let s say you did 10 reps at 205 on the Box Squat and 10 reps on the Towel Bench on the final set. Now record this as your Box Squat and Towel Bench Rep Record. Simply mark in the weight lifted for the correct number of reps and mark in the date in the upper right hand box. <br> <br>You will notice that all the rep records are the same at this time. Don t worry about this. These numbers will change rapidly as you break your rep records. This will normally happen every workout.<br><br>_________________________________________<br><br>WEDNESDAY<br><br>CLEAN: Do the 3 x 3 workout. Use 70% of your maximum. If you ve never cleaned before, use 70% of yourany great programs at the Division I level.2hg7RJ7d=TL^+M;a:*2T\RL-19'B%sy c5[q\;)lހԙU59|8՗,9ipzkMd51!TA k4cֽwgbsiS.=if9Q \TQ({(q#Sގ7Oᔌ?ΠBTؔ1G\{֔]-ɫGp?Lw+n\ĝ|GO+4}ڂU_4[[q'Iʸnac73 i/"JC|,GT?Pk`PTH9ϮW@f\S$ʵFg-sZ"_;ʲ3ҼBF)V%4\V?@9MUp<a9Oih.Jhw5X or TRAP BAR DEAD LIFT: Do the 3 x 3 workout. Start with 145 pounds or your body weight whichever is the least. Follow the same procedure and again record your efforts. Again, on the final set you should do 3 or more reps up to the 5 reps.<br><br>FRIDAY<br><br>BENCH PRESS: Do the 3 x 3 workout. Use the same poundage and procedure as in Monday s Towel Bench workout.<br><br>SQUAT: Do the 3 x 3 workout and use the same procedure as Monday s Box Squat workout.<br><br>The Second Week: 5 sets of 5 reps (5 X 5). This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Hex or Trap Bar Dead Lift and Clean Day. Select your poundage as in the first week. Record your efforts. Important Concept: You should do 5 or more reps on the last set except when doing the Clean or Trap Bar Dead Lift.<br><br>The Third Week: (5-4-3-2-1). This is not quite as hard as 5 X 5 but you still may wish to cut this down to 5-3-1 because of time or energy. In the example below, 165 was done for 5