JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?e1FFibOvM2e>rMI~1\M.(MgS>'!RF0 F HWӎ)"L?v::iAM sҞG&`,1i<2rzrO=Gq)X?Κ9(#w4^:ӱ8'i9 p(d}9♌"# 9 1:iySk Ҁ Q#H4N~ޘ9M.ݹ'#*:phatR`ƕvo<h:p9$N@Hӊplҁ tz\P 0HM-;h$kkVZ63#רFjpTޮꖳV@2{-4y+`wPT1G;;̆;SY6l6tjُ-O!P}(x}j@2;vdu]$uMI{!pI=i``Ͻ1"$ C+jei Ift]W.MV8 M_Akvy{W=Iti6q!#ERX=@M6(8~„ӥaNņ]Y 8*DʤfpߎY{A:y̰J(@UXwZtdT~b]Zf3õ+ws)_Ҫ,X9(+RJF$r+",=WM<8ȬkIz 8$f'=*v5z6}+xu3WC{,pyǥsZV,VvgzI[BI6A w )IDMT&QW&D'#=U)`c9KB|`e](I4aXΧ 0Z1gŻO{Ę?˱._nZ'-S)<՝8QltYw7K&W.bop; ZM k>̣}UM7S*2ֺXd2Ÿ+C*;jŭu35HARr͆9asԞk\=*Z66"dx4f`>=x|GqXȰbaz#x`P;8I=ױ2HHT\n }M/͵gsGsQy.˞d=L9c)֩r2EXVY~cHShCαyNaGbeMHǯA8声SO 2h*Tޙ☆wRIu$c(ޅO"c:I#9N+ؓQqCFG5 _Cژic@ݧJk4?z=}kw]{^Hݎq۵D YH8*F1԰ډW"}Jtv31 *HݢF*3W<]֩=rӃ5h9QW9zwQgޟAIjW'jZiɃڮ\z6ʞ`kNVnWU|GgSCs#6s2l1oκia}TeHbf MNxYB K 0k:I9`ĕ>aIzi㩃59W?fOjKk,2Z5W%3-B9ߧJz[@N3FN xx7b,a;h})b6qڽRm!Q¨LF(,4MYeݻZ%ˎZhOBZr&ZaǀzQ1eɥ.|TdaOd%>mǟj8#umH'(zvf65/Xd(<✽Fhz(B8קjPr03J<</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 the 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!&nbsp; "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>=Wpõ"ɨ$aTl oQj@qFTT" sM5zVϡNUێEG=L2CJÂ}(or the state title with a 53-24 victory and finished another undefeated season with three state championship titles in the 90 s. Quarterback Tyler Emmert lead the Bruins offense, while his older brother J.D. led the previous undefeated team.<br>Capital s statistics were truly outstanding. They finished #1 in the state with 452 points, the most scored in a season. Their defense only allowed 121 points to be scored against them the whole year, with five shut-out games!<br>The Bruins were led by the best defense the AA league had seen that decade. They were an unstoppable force. Part of this fearsome defense included strong safety, Greg Carothers, who was named the state s defensive MVP. Carothers, who signed to play for the University of Washington, displayed his awesome talents at several different positions, including free safety, linebacker, receiver, and running back. Defensive tackle, Brandon Milone, had the distinction of being the best defensive lineman that has ever played for Capital High School. Kyle Scarr at cornerback led the state with ten interceptions. Seventeen Bruins were named to the AA All-State team, which included 11 first-team picks, five second-team players and one honorable mention. Coach Carter believes that athletes are made in the weight room using the BFS system. He prefers to say each year that they are simply reloading, never rebuilding. By analyzing each and every position through the lifting program, dots, plyometrics, and running Coach Carter has a pretty good understanding of where the team is going to be the following year. The first thing he