JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?RF㊐y~x}ڼkU\9A5$&B{T3[JVID:^ԔQH((((((((cOC1~^/gH1⽳Y_^ jsn'қD7AE(ICC ( 3RhI5z*Gː9Mn! Gڴ%Qe4ަEѣW+Sh+޹5jE"`lSx%s֋Lǥ3 }(@ &'l29Q鶆w2aǟp0KpId`Gm<+{\E&捜gy (U #UpHs8k5Uw1ޕT,g%H?ݯR{ʩ`H*@ĶNs4ӡ=tXgBv N rW-i&*O[BJNKǘ*};T52kC0((((ʎ@1wb2G] fb}xrzaqzUC )2u=*;==2=zUyIۏz$`E,@b( LFrlDWx~^e܌Lc sM7+qVd"sl}w'tyYQLAEPEPEPٕRuK<ă-?<ׅua'oޟMxE7\dS1_I4[vZXvTZmj:!AI#@]~E+hrDZy8\ծ[lx?A\uu:;6FjXPPV' kRw/-5Gy<G5;K]L.Xq=j4QEh@QEQEQEeE(} ,R bWRa%TC@yϗקkn kݼanW73Jlc- =E+Myw#=k5x.b]T~5~JVsIvmq 4ﳓu 2 /1[(M fF@kmmkT2ݒ3ے0*Įr\U[va~}[(|kԕ<osXSI>EQAEpʲ!+T$cT;U8 8*zʜ(`#WcޝpVd1'pA.<i6%S-*a ۴VjݫlB%D젘~aMb7%Ow9RQEuAEPEPEP־DI[{ZS7MlIroMTbG=x4n>r62EGni I8`cSQܕU9Zk eM&3hXM-2 =źdOJ3jB,R+bdԋZ)vjS۲;aqV%R0#93E_#ǻ`Е)ͷ iMc2#nA 'f1-szVuƘ{HF8{EV>ab:jłLNPP9Iwv:n^Kò*ۺX4," HoNԏiÍ&Cц+/SzWM8;s9QZ(`(((P7*97=yxǹWA³qՅx=&/)9iL=hشrj䎙JƎuMZ' a&Eb \]Yĩa\ں:('fn\ gm2<pyߚ0=q\ڧ,׷ ]q-ҫ f2L!cnC,JcPʺH v@X0"g7!:rƋwc֢+Fߝske W׊+HJ)te>bZQ@Q@Q@bA=j`)>01[q<)\3)+YqxDes@x\ɫE3֊Rrri)=B(+kL~2)ZХ1j5WC[۟c+~c\G&8uGjou2onK0+Dq Vyx}s!'=Kh&LDG*ݭ'7$5*[03ʸ^=*Akvcž&XYj?h碚gLF pK)MIbx !$+"$1M*!IZR-XNIݜo8@1ku "G0-]B+ht۷ mӒ'S'd Wb|drG ӭʟkt}x7aׯC\-ٝʻUdFoҫڳl[CdqR)"_F#H<Tj:qӚjJNtw62ۿ҅݊U&@ycWU[@!A%4ڃʂ)QGVf]pܓY: q[Mj3OJѤ1MZ5pCVL~ R)[pY ڽBqdG nZ >W-lNQ;Q^.icV'QMn-{JPb܀$5n䏲F85Fc;'><8/+\{^E#-3^*,Ml1) ZZF^F6q^%evQk|=O,p(3婽O¾-Ďl>i1}t#r0A(cF;҅=Cw9[ Kou$_gqڀ8$cPIɣGJ(f|ҕqӊzxܚ,*(gˋNc t@T/$Pޡ5kR2J?;W]KpK95=?Uhl. W#EM:ٚYeG#=IUe \ܰ?kks= y *uj}3nqfR8VҸvzWs.OOZtŨvEh%esE]Q)r>& IpބP1 )A()js>3ު1F$dֽKU}*@}k˱Hֻ_f-~Kr&1z}wQ"DN;sVr(>pyR%h.PH &_Ěӥ#vnjg6<1Y@M=Rnn->yBEQa-1kRXX-ry&I!,~#ݻ)Fc|掠b+s㟳fYOO~A#\M,r[u s^}6M,JvŖrX W0RKWE6 Pt'X!#8ތ2xRVG7$umjuLJbe[`2H暬#בHbON9;xIFzu02ۆ޹ " Xp8VlXfM{uzL V@pVUt&Q:0V RU+oGkԵ]C ԭf׉.0qG+/í?Lxn5k:qL1sVZdzqOفQ`|7N~콿$hةx#F+д3eZֵ >4dK6> X.6=[km.Bd"GKu`1,+kUĎx^XmV۹#{-Ɲe5{/BCm+U&.X-X#^Y_$gi%@`mjӪ#֋j=3Zeލ~Eh 4Ωq)5j p<ߝsner] smѿ=ZL&_?H)+Y. 3PRWMix^o?y8 3Y:lj,KܖAtv"mp ekd.Bq^B9dn#=w֟eq,ʊ ]B45BleWΨxUHt$sJ4[UMKapI&h^4;Ƹ[{iѽ{ksźQl91Z4K\̎avڰy}-ý^cnا f;mX(4a]XiUm$ͷ?yFC=9#sPEWR 8}:ЗڵK( bN &q{/W$jSPiZiV'޺ͤ$mMr,~IV9,i?C6Q!B}+7piݽl!gPxcKUvw(b} I9NGPl 3+fhu) ]*@{ 6Т (Lq.zV et?2^6hWN-aoKkh$*&rUE;VdE %` =:dHX1Q Lcb|L@CLǥҴ1e~WE[ jSXUԬp ?/CϽn1 C7{e>}ՏMjh{/7jXơ ,NEV o?̿m?4-3D6鼜qZ8D ZNsX p:%T;8("2@үLXdSq֚#aO!Hp)1z8#rjgj 0<%L *0ؕHY;iw\ wo;Ԍ{I*I4 uSce the weights slightly off the floor when doing repetitions. Do not come to a stop and pause in the down position between each rep. As in all lifts, the head should be up and chin stretched away from the chest. If the chin touches the chest, the whole body will come dangerously out of position which adversely effects the amount of weight that can be lifted and, more importantly, compromises back safety. <br>This lift should be performed once a week for three to five sets of no more than five repetitions (the BFS Set-Rep System). For male athletes, the BFS Varsity Standard for the Hex Bar dead lift is 400 pounds, the All-State Standard is 500 pounds, and the All-American Standard is 600 pounds. The female athletes have a Varsity Standard of 235, an All-State Standard of 325, and an All-American Standard of 415.<br> <br>THE OLYMPIC BAR<br> DEAD LIFT:<br><br>Each school should have at least two Hex Bars and one High Hex Bar. However, If your school does not yet have any Hex Bars, then an Olympic bar can be used with a spotter. However, because Olympic bars are straight, lifting through the Power Line is prohibited by the body. This bio-mechanical problem is manageable when using lighter weights as with cleans, however, when doing dead lifts, the heavier weight magnifies the problem making it harder to stay in correct position. This causes some lifters to lean forward, raise their butts, and/or round their backs during the exercise. Hence, the FEAR. One of the biggest and easiest ways around this potential safety hazard is by using a spotter. So learn good spotting techniques and eliminate the FEAR.<br>When a spotter is used correctly, there should be no injuries occurring while dead lifting. When the lifter is in the down position, the spotter should press down with one hand on the lower back and hook the other arm around the lifter's shoulder and chest . The crook of the elbow should be secured against the lifter's shoulder while the fist or hand is placed firmly in the middle of the chest. The spotter and lifter should coordinate the lift together. The spotter could say  one-two-up . As the lift is begun, the spotter should pull up and back while pushing in on the lifters lower back. The spotter should pull backward as the lifter comes up to get the weight back on the lifter's heels. When the weight is shifted back toward the heels and power line, the dead lift can normally be completed in safety. Just like when doing the dead lift with the Hex Bar, the lifter should maintain good form by keeping the lower back locked-io attend eitherone. Three days a week are spent working on the weights and two days are spent working on plyometrics. There are about 120 kids who attend throughout the day.<br>The Pirates have a motivational weight liftig program called the  Pirate Power System . On this system, all athlees who otalondered over life s bigger picture, I reflected upon the importance of gratitude and families.<br>I finished my letter to Steve:  I now that in the afterlife Craigs body and mind will be restored. I know he will thank you for being the father that you are. Families are a forever thing. Later, Steve called me and told me he has the same feelings. <br>It s a good time now to remember ur families and treasure the. Time to take a few moments to think beyond our everyday problems and focus on the big picture. <br><br>Time to be grateful.<br>is the Parallel Squat and the other core lift is a Squat Variation. Te Squat Variation tostart with is the Box Squat. An experienced lifter could use a Front Squat as a core lift Squat Varation. The Box Squat is the preferred lift to do during the seaso. Thereare five reasons why we Box Squat:<br><br>REASON ONE: It s Easy. <br><br>The Box Squat is the easiest of all free weight exercises to do and to teach the Six Absol