JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================mK" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?hi',r@ -9#K:&vGVbyԷf\ULErCPM&$raq.{I;^QP,1O8 Ǩ+/bÏʗA/ g H,6o=x#not#s3e:;?ɚE;־ aǵ0p++VW,!T>Sm?/ohv(#]x~ hw,=ű<S sJd^!7vGpBIe űMݭ%&p?Z5H1LBI 9<ջk;sƑ^Kh۠=kOQzVwWbic9c\r#jI/.lKw@b~lv:Jβ.<+O8* SbG6s}ڥ_֞|1!!rzkg_-HwI$|}+ϵk7RYn\T#nw5,ar"L8=rۼ(vgʺb7<qL~|ZfXcs,]/LyVUUPzkSKѣfR7i|6+XRBHd#\6sN赤^i͜x;}=+k+fcy` (HRv:}v֑Nxv7Uv3ⓖG?6roj9c-Ok\;* 3M!7sYiͲ]G%ѫƹl^q:WxE>-֢X*`xYUPYc"@`?$mWFUy!]%b8885^כMS^J6 Wm7rjOy|m23ߵ&2 K׃#hU=+ãX6~lܒvTF8V?ԅڇqhr RT;%Cӊ_vvk ֶZ^MbIMN:TmX#sg88[k$<HC]-E{6]u1Ʉ5RjYo/ta~= R%ĵfB`Z,r<\юBq\Z~%Ԝfl6H?\Ʒg`Q5ʋy:^RHeJzwxn=N uVܘ`h.x!H=+l 5iBUǗ|vQd+ oWndl2UNAr8ǭIh=M40HcPHT|qS *+m??x<`kRmYb02tq­c53O/9^s]n#]TƘ9AV4%3締O|KQ$y̙=gIov#pV@5frҝRʼn5+dлbdspk?LkKBA'v)\/ld! ty.w{3Is z6s/๶_*!! >F8c\zlqiS/ By8 riqPrzWv[$' U?ι=M's26xakK{uT Д=_i"($9V/n|R? ¼{٦0N9BAs.s SpŔ- XSQ+rTh?/ 8䁊Fū@Gvӵ{:uhѧ7`{ư}2"BĭĪ[#9ud)jʨi.G9  I*49Ed vwYiL.F2k=A\c 6;ٵ;ES (4VRCo`D`ViPJdqj& ͆mK< ˹6X@UFӎ(ԄMg $>aX5+}Z`c;wɪ r}icՎi3L use 70% of your body weight or 105 pounds whichever is the least. If this is too much weight for 3 reps, use 60% or even 50% of your body weight. For your 2nd set, you may go up, stay the same or go down in poundage. Do 3 or more reps on this final set but on the first workout try to select a weight you can do 10 times.<br><br>_________________________________________<br><br>Establishing Set Records<br><br>It might look like this:<br>145 + 175 + 205 = 525<br>140 + 150 + 150 = 440<br>The total amount of weight lifted is your Set Record. In the example above, the Box Squat Set Record is 525 lbs. And the Towel Bench Set Record is 440 lbs.<br><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 your body weight or 105 pounds whichever is the least. Use the same procedure for the 2nd and 3rd set as Monday s workout and record your efforts as outlined on the previous page. On t