JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?aKH -j@(iShca*$kN*52<Θvi汱4I*,iu4֨͑L+1Z&dGқjB)rZLR PmO/%r{Vy%nGQ=UXcP+!v]:(< S)j1?)el=hIE4zQ*ĶYsSL,ZI 5đ|AڀqYc.pu6Ҝ9ƛ[rTXvw/nB?*zfp9c%`8acah&&4iƐբ)1O4h2)1Je8ޙњ ^ŒVP<~5Hky'9Jq:҃R$py'2FZ)(< *7\jQIo tu F˸v=ӕ"<`6{yW*<^T\0v;ckF_#yecBzPg%spNXͻz5QZmB+y2DAÙJR[q;q:D_t7!=>-Rn(ȫv i|vN ߉!$@9'O.4 .+fc:uOºiTxIGMɢӸȢ04(Fv&{Z}Ee}eadYrOR\H Q"ήdMbm9r^B|=*!VoFUJP[# IJx6eB2s^=!L|Ex ]4sT)6jr&+C! KIp )F_@ȶ|GE"g\qԅ_kB̀*hnm$SkEzdN3W%-y\Td%IԢBBgH~0mͥhj)9\U/#p_dڮH9RHQ胹 T1-P*MhȰ jU6W/ulT#Zkj-Jh#.>Rk9Q9TRӃI-km4 HxdI WR`P c x2^>RT8eS7esa+n]_6>f5FK}ϿNE /BӾ6HK)Ww}' ΙJXw`$vҴr$AFS?Z zqq-9G|nA4V]GÅR~|R5*y17 IU0`8VmJ:J+,/ɴ}Zo j^BaWXj0Vp#FnX =+;ƚ9IV!`zZVV3lAF1R:)nc&`'$޸'>3xǑo Ee==cV7dɃ@6 ' [nYUv#ү|A#{-?#Qd֤ŵ<+%X{ֵ([9 Q.ÆaQ&I+&{$U-R8'J졉q.A#=iZd.6nex-I5!p8WB@aޠu(toT$ Qc+g/*{5yhW4S4ݤ[,OB{kxԩSz>[{GܖXYIA!9F1=[Gk]Zr;G8 r,"Y5K Q8gPFAJB;\ QY:穩ѥߐ ElzW3NK*tQ\2X6z*)kv#hd#skҼii6EEwmWxhH )mfIqׄcu=..o8.҄>>#T]WCh+"r0 ReX)#v78>n7RM"sC=ku5>+8taW#=kIx+W]-]}O^c;^wEybb?#Rj 4^}7 "F܆i (3 XϪ]6YGvVziڲ%nc:Jbð,wwz6N#/ߍiIC&zsa)ԅ3q^Rp+cS kID+JxNH7}M{;}>a!A;Qpsv׆k%< Vψhtyd|F<9gWyN&[Dg&j_Z-._fMeJ]p\,c#$xYCG˸vv*><:嶻/2Ilu:Nl67iЊUp |pnWl>ⱘe2z׷Ih8Yf[imn$RYOcIj*~E:'x&I%^6v f*~H+QXmc9Y G?:i<7t6$<'3WOid\L<:x,@R]Rͩi$KbУX`B0'ՙ]U"K*  #9*š_=9$jgr*FEp[qVZy,7hxRМ*Ӵq88^zu?U븖$:ťCdZҏ3Ƽ*ݘ^*lVNy+&SkpXaU\7@+:h!A3Zvz$kb޹Hc;d5VկȌ[OVa^d̍3@M6YBSh :V>t$I7'v7^?I7Ns<1ҕE5mk:QVX=yH`=iA#e 5q|;]Ifw(?v囃`.s*7 ӑ<ӱ-5Htux5v5Ub=~JJC}) !x@?)Mszil'zwcE$|'z(1қ,T2@ aץ/$YQ=Q&kԣm_D#%NaY3[PBG!Ou<ҳfɇ*=+ɦOIÆ,DN8<ןOs=\?3Q:;R"1ҦJڑI -Ơe#pկ/i#5aLPUb35+`tn*7*T9.ФdH/3Shrn#٭:Lp+r{ 5ͥϚM \*2O JkKWVޙ*qʑڢkR$3 0F򜔈ezG|ȫ94(BrŤ=}c&$;3~H>اon2sKvWc\dt:U0FJ AiDαS)V9W&=xI'4I=qP)L@A45:>#;Q&zV/-~Ϧ+$;J'ҽ8G)UIMBxҁ~ǥYti3Mc.? <P>These examples represent every woman track athlete involved in this program.&nbsp; Every returning member of the women's track program are in my summer conditioning&nbsp; and lifting program and have signed up for the school year's phycial enhancement classes.&nbsp; We know that BFS has given us a direction and focus on what we need to accomplish with each of our individual athletes.&nbsp; Without BFS and their commitment to teaching high school teachers and coaches the values of this program, our student athletes would not have enjoyed the success that they now have.</P> <P><STRONG>EDITOR'S NOTE:</STRONG></P> <P><STRONG>Lon Carter has taught physical education and coached for 31 years, five of which were in the state of Wyoming.&nbsp; The remainder have been at Capital High School in Helena, Montana.&nbsp; He has been a head basketball coach, coached football and track.&nbsp; He has a Bachelor of Science degree from Eastern Montana College (1964) and a Masters of Education from University of Wyoming (1967).&nbsp; He has been teaching at Capital High School since its conception in 1970 and is responsible for instituting the BFS weight program currently being used at Capital High School.</STRONG></P>as won gold medals at every Olympic meet she's attended and she passed her Level One U.S.A. Weightlifting Club coaching course.  I never thought I'd be winning gold medals. I didn't think I'd do very well. You should have seen me when I started. It was pretty ugly, laughed Whitney.  But I've worked at it. It's not something that has come easy. <br>One of Whitney's major goals is to qualify for next year's collegiate national meet. She currently has a 67.5 Clean and Jerk and a 45 kg Snatch for a total for 112.5 kilos (247 pounds). Whitney needs only 7.5 more kilos to qualify.<br>Coach Cross says,  She'll get there if she wants it bad enough. Whitney competes regularly in St. Joseph, Missouri which is a ntional hot bed for Olympic lifting. Whitney praised,  Wes Barnett (national champion) and Dennis Snethen have helped greatly. I'd like to give them credit. <br>Whitney lifts twice per week during her softball season and states with w 3 Rep Record was attained. (Refer to the example on the previous page) 180 pounds should be recorded under the 3rd Break column along with the 3/3 date.<br><br>*Many athletes like to try to break their 10 Rep Record after doing 3 X 3, since this is an easy week. This is called a  Burnout set. <br><br>WANT TO WIN? BREAK A RECORD!<br><br>The Sixth Week: Break your 5 X 5 Set Record! And as many Rep Records as you can.<br><br>The Seventh Week: Break your 5-4-3-2-1 Set Record; and as many Rep Records as you can.<br><br>The Eighth Week: Break your 10-8-6 or 4-4-2 Set Record. And more Rep Records.<br><br>Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week or 400 per year for as long as you want. There are 66 possible records to break. Each of the six core lifts has 4 Set Records. That s 24 po