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1
2
T1 MovementsTraining
(Training Max is an estimated daily 2RM.)
T2 Accessories
Training
T1 Movements
Training
(Training Max is an estimated daily 2RM.)
T2 Accessories
Training
3
Max
T1 Movements should be competition lifts.
MaxMax
T1 Movements should be competition lifts.
Max
4
Squat207.5
Exceptions: Any close variation of a competition lift.
Incline Bench100Squat210
Exceptions: Any close variation of a competition lift.
Incline Bench122.5
5
Bench Press140
Examples: Front Squat, Close Grip Bench, opposite DL.
Front Squat142.5Bench Press145
Examples: Front Squat, Close Grip Bench, opposite DL.
Front Squat142.5
6
Deadlift240
Sling Shot Bench, High Bar, Low Bar, etc.
Pendlay Row150Deadlift258
Sling Shot Bench, High Bar, Low Bar, etc.
7
OHP90OHP87.5
8
9
Progression Table (Percentage of Training Max)
10
Week OneWeek TwoWeek ThreeWeek FourWeek FiveWeek SixWeek SevenWeek EightWeek NineWeek TenWeek ElevenWeek 12
11
From
6/12/2016
Enter as decimal
6/19/20166/26/20167/3/20167/10/20167/17/20167/24/20167/31/20168/7/20168/14/20168/21/20168/28/2016
12
To6/18/2016
(Ex: .85 = 85%)
6/25/20167/2/20167/9/20167/16/20167/23/20167/30/20168/6/20168/13/20168/20/20168/27/20169/3/2016
51
T1 lifts: 3 to 5 minutes max after the RM set, aiming for 2 to 3 minutes between singles.

T2 lifts: 2 to 4 minutes max after the RM set, aiming for 1 to 2 minutes between half-sets.

T3 lifts: 30 to 90 seconds between T3 sets.
52
Training Schedule
In Block 1 you'll be finding your current Rep Max (RM) ability then follow that up by pushing your work capacity based off a Training Max (TM ) which becomes outdated so you use AMRAPs to go harder still. The purpose of these second six weeks is to more aggressively find your current Rep Max (RM) ability then follow that up with additional work based off that RM.
53
T1 AMRAPS: When feeling bad leave it without an AMRAP. The older training max allows for AMRAP's to be more likely as the weeks pass and thus effort and work capacity progressing. Shoot for 2x the written reps as a goal.
<<< BLOCK 1 / BLOCK 2 >>>
Find written RM then use the percentage of that RM and complete the listed reps and sets. AMRAPS always optional depending on physical and mental state. If killing it attempt RM PR's and total volume base PR's each week.
54
Week 1Week 2Week 3Week 4Week 5Week 6
T1 Test Week
Week 7Week 8Week 9Week 10Week 11Week 12
55
Day OneDay OneDay OneDay OneDay OneDay One
T2 Deload Week
Day OneDay OneDay OneDay OneDay OneDay One
56
TierExerciseWeightRepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetTierExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSet
57
1Back Squat
Find 10RM
Back Squat
Find 8RM
Back Squat
Find 6RM
Back Squat
Find 5RM
Back Squat
Find 4RM
Back Squat
Find 3RM
1Back Squat
Find 6RM
Back Squat
Find 4RM
Back Squat
Find 2RM
Back Squat
Find 5RM
Back Squat
Find 3RM
Back Squat
Find 1RM
58
1RM: 16010RM5
2 -- 4 -- 6
RM: 167.58RM4
2 -- 4 -- 6
RM:6RM1
2 -- 6 -- 9
RM:5RM1
1 -- 5 -- 8
RM:185 x 44RM1
1 -- 4 -- 7
RM: 190 x 33RM1
1 -- 3 -- 6
1RM:6RM1
2 -- 6 -- 9
RM:4RM1
1 -- 4 -- 7
RM:85%15+RM:5RM1
1 -- 5 -- 8
RM:3RM1
1 -- 3 -- 6
59
1Sets:Sets:Sets:Sets:Sets: 4 x 1Sets: 5 x 11Sets:Sets:Sets:Sets:Sets:
60
2a2" Deficit Deadlift
Find 10RM
2" Deficit Deadlift
Find 9RM
2" Deficit Deadlift
Find 8RM
2" Deficit Deadlift
Find 7RM
2" Deficit Deadlift
Find 6RM
T2 Rest2aSumo Deadlift
Find 10RM
Sumo Deadlift
Find 9RM
Sumo Deadlift
Find 9RM
45Sumo DeadliftSumo Deadlift
61
RM:10RM5
2 -- 4 -- 6
RM:9RM
4 -- 5
2 -- 4 -- 6
RM:8RM4
2 -- 4 -- 6
RM:7RM
3 -- 4
2 -- 4 -- 6
RM:6RM3
2 -- 4 -- 6
RM:10RM5
2 -- 4 -- 6
RM:9RM
4 -- 5
2 -- 4 -- 6
RM:8RM4
2 -- 4 -- 6
RM:7RM
3 -- 4
2 -- 4 -- 6
RM:6RM3
2 -- 4 -- 6
62
Sets:Sets:Sets:Sets:Sets:AMRAP:AMRAP:AMRAP:AMRAP:AMRAP:
63
2bLeg Press?153MRSLeg Press?123MRSLeg Press?103MRSLeg Press?83MRSLeg Press?63MRST2b & T2c RestT2 Rest
64
2cBarbell Row?153MRSBarbell Row?123MRSBarbell Row?103MRSBarbell Row?83MRSBarbell Row?63MRS2bLeg Press?123MRSLeg Press?103MRSLeg Press?83MRSLeg Press?63MRST3 Rest
65
3aLeg Curl?203MRSLeg Curl?183MRSLeg Curl?163MRSLeg Curl?143MRSLeg Curl?123MRSLeg Curl?103MRS2cChest Supported Row?123MRSBarbell Row?103MRSBarbell Row?83MRSBarbell Row?63MRS
66
3bLeg Extension?203MRSLeg Extension?183MRSLeg Extension?163MRSLeg Extension?143MRSLeg Extension?123MRSLeg Extension?103MRS3a
Week 7 T3 Rest All Days
Abs?183MRSAbs?163MRSAbs?143MRSAbs?123MRS
67
3cDB Hammer Curl?203MRSDB Hammer Curl?183MRSDB Hammer Curl?163MRSDB Hammer Curl?143MRSDB Hammer Curl?123MRSDB Hammer Curl?103MRS3bT3 Variety Option:
Switch some T2 & T3's
Abs?183MRSAbs?163MRSAbs?143MRSAbs?123MRS
68
3c
around this 2nd half.
Concentration Curl?183MRSConcentration Curl?163MRSConcentration Curl?143MRSConcentration Curl?123MRS
69
Day TwoDay TwoDay TwoDay TwoDay TwoDay TwoDay TwoDay TwoDay TwoDay TwoDay TwoDay Two
70
TierExerciseWeightRepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetTierExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSet
71
1Bench Press
Find 10RM
Bench Press
Find 8RM
Bench Press
Find 6RM
Bench Press
Find 5RM
Bench Press
Find 4RM
Bench Press
Find 3RM
1Bench Press
Find 6RM
Bench Press
Find 4RM
Bench Press
Find 2RM
Bench Press
Find 5RM
Bench Press
Find 3RM
Bench Press
Find 1RM
72
1RM: 10510RM5
2 -- 4 -- 6
RM: 1108RM4
2 -- 4 -- 6
RM: 1106RM1
2 -- 6 -- 9
RM:5RM1
1 -- 5 -- 6
RM: 125 x 44RM1
1 -- 4 -- 7
RM:3RM1
1 -- 3 -- 6
1RM:6RM1
2 -- 6 -- 9
RM:4RM1
1 -- 4 -- 7
RM:85%15+RM:5RM1
1 -- 5 -- 8
RM:3RM1
1 -- 3 -- 6
73
1Sets:Sets:Sets: 2 x 3Sets:Sets: 4 x 1Sets:1Sets:Sets:Sets:Sets:Sets:
74
2aClose Grip bench
Find 10RM
5
2 -- 4 -- 6
Close Grip bench
Find 9RM
Close Grip bench
Find 8RM
Close Grip bench
Find 7RM
Close Grip bench
Find 6RM
T2 Rest2aPendlay Row10RM5
2 -- 4 -- 6
Pendlay Row9RM
4 -- 5
2 -- 4 -- 6
Pendlay Row8RM4
2 -- 4 -- 6
Pendlay Row7RM
3 -- 4
2 -- 4 -- 6
Pendlay Row6RM3
2 -- 4 -- 6
Pendlay Row
Find 1RM
75
RM: 9010RM5
2 -- 4 -- 6
RM: 1009RM
4 -- 5
2 -- 4 -- 6
RM: 1108RM4
2 -- 4 -- 6
RM:7RM
3 -- 4
2 -- 4 -- 6
RM:6RM3
2 -- 4 -- 6
RM:RM:RM:RM:RM:
76
Sets:Sets:Sets: 2 x 3Sets:Sets:Sets:Sets:Sets:Sets:Sets:
77
2bIncline Bench?153MRSIncline Bench?123MRSIncline Bench?103MRSIncline Bench?83MRSIncline Bench?63MRST2b & T2c RestT2 Rest
78
2cDB Shoulder Press?153MRSDB Shoulder Press?123MRSDB Shoulder Press?103MRSDB Shoulder Press?83MRSDB Shoulder Press?63MRS2bIncline Bench?123MRSIncline Bench?103MRSIncline Bench?83MRSIncline Bench?63MRST3 Rest
79
3aLateral raise?203MRSLateral raise?183MRSLateral raise?163MRSLateral raise?143MRSLateral raise?123MRSLateral raise?103MRS2cDB Shoulder Press?123MRSDB Shoulder Press?103MRSDB Shoulder Press?83MRSDB Shoulder Press?63MRS
80
3bRear Delt Fly?203MRSRear Delt Fly?183MRSRear Delt Fly?163MRSRear Delt Fly?143MRSRear Delt Fly?123MRSRear Delt Fly?103MRS3aT3 RestLateral raise?183MRSLateral raise?163MRSLateral raise?143MRSMachine Lateral Raise?123MRS
81
3dCable Tricep Push Down?203MRSCable Tricep Push Down?183MRSCable Tricep Push Down?163MRSCable Tricep Push Down?143MRSCable Tricep Push Down?123MRSCable Tricep Push Down?103MRS3bCurl?183MRSCurl?163MRSCurl?143MRSCurl?123MRS
82
3cRear Delt Flye?183MRSRear Delt Flye?163MRSRear Delt Flye?143MRSRear Delt Flye?123MRS
83
Day ThreeDay ThreeDay ThreeDay ThreeDay ThreeDay ThreeDay ThreeDay ThreeDay ThreeDay ThreeDay ThreeDay Three
84
TierExerciseWeightRepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetTierExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSet
85
1Deadlift
Find 10RM
Deadlift
Find 8RM
Deadlift
Find 6RM
Deadlift
Find 5RM
Deadlift
Find 4RM
Deadlift
Find 3RM
1Deadlift
Find 6RM
Deadlift
Find 4RM
Deadlift
Find 2RM
Deadlift
Find 5RM
Deadlift
Find 3RM
Deadlift
Find 1RM
86
1RM: 17010RM5
2 -- 4 -- 6
RM: 1908RM4
2 -- 4 -- 6
RM: 2006RM1
2 -- 6 -- 9
RM: 210 x 35RM1
1 -- 5 -- 6
RM:4RM1
1 -- 4 -- 7
RM:3RM1
1 -- 3 -- 6
1RM:6RM1
2 -- 6 -- 9
RM:4RM1
1 -- 4 -- 7
RM:85%15+RM:5RM1
1 -- 5 -- 8
RM:3RM1
1 -- 3 -- 6
87
1AMRAP:Sets: 0 Sets: 6 x 1Sets: 2 x 1, 1 x 3Sets:Sets:1Sets:Sets:Sets:Sets:Sets:
88
2aFront squat
Find 10RM
5
2 -- 4 -- 6
Front squat
Find 9RM
Front squat
Find 8RM
Front squat
Find 7RM
Front squat
Find 6RM
T2 Rest2aFront Squat10RM5
2 -- 4 -- 6
Front Squat9RM
4 -- 5
2 -- 4 -- 6
Front Squat8RM4
2 -- 4 -- 6
Front Squat7RM
3 -- 4
2 -- 4 -- 6
Front Squat6RM3
2 -- 4 -- 6
Front Squat
Find 1RM
89
RM:10RM5
2 -- 4 -- 6
RM:9RM
4 -- 5
2 -- 4 -- 6
RM:110 8RM4
2 -- 4 -- 6
RM: 120 x 77RM
3 -- 4
2 -- 4 -- 6
RM:6RM3
2 -- 4 -- 6
RM:RM:RM:RM:RM:
90
Sets:Sets:Sets: 0Sets: 0Sets:Sets:Sets:Sets:Sets:Sets:
91
2bBack Step Lunge?153MRSBack Step Lunge?123MRSBack Step Lunge?103MRSBack Step Lunge?83MRSBack Step Lunge?63MRST2b & T2c RestT2 Rest
92
2cPulldown?153MRSPulldown?123MRSPulldown?103MRSPulldown?83MRSPulldown?63MRS2bDeadlift Row?123MRSDeadlift Row?103MRSDeadlift Row?83MRSDeadlift Row?63MRST3 Rest
93
3aLeg Extension?203MRSLeg Extension?183MRSLeg Extension?163MRSLeg Extension?143MRSLeg Extension?123MRSLeg Extension?103MRS2cLat Pull Down?123MRSLat Pull Down?103MRSLat Pull Down?83MRSLat Pull Down?63MRS
94
3bLeg Curl?203MRSLeg Curl?183MRSLeg Curl?163MRSLeg Curl?143MRSLeg Curl?123MRSLeg Curl?103MRS3aT3 RestWide Grip Cable Row?183MRSWide Grip Cable Row?163MRSWide Grip Cable Row?143MRSWide Grip Cable Row?123MRS
95
3dEZ Bar Curl?203MRSEZ Bar Curl?183MRSEZ Bar Curl?163MRSEZ Bar Curl?143MRSEZ Bar Curl?123MRSWide Grip Lat Pull Down?103MRS3bSqueeze DB Press?183MRSSqueeze DB Press?163MRSSqueeze DB Press?143MRSSqueeze DB Press?123MRS
96
EZ Bar Curl?103MRS3cConcentration curl?183MRSConcentration curl?163MRSConcentration curl?143MRSConcentration curl?123MRS
97
Day FourDay FourDay FourDay FourDay FourDay FourDay FourDay FourDay FourDay FourDay FourDay Four
98
TierExerciseWeightRepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetTierExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSet
99
1Military Press
Find 10RM
Military Press
Find 8RM
Military Press
Find 6RM
Military Press
Find 5RM
Military Press
Find 4RM
Military Press
Find 3RM
1Military Press
Find 6RM
Military Press
Find 4RM
Military Press
Find 2RM
Military Press
Find 5RM
Military Press
Find 3RM
Military Press
Find 1RM
100
1RM:10RM5
2 -- 4 -- 6
RM:8RM4
2 -- 4 -- 6
RM: 80 x 7 6RM1
2 -- 6 -- 9
RM:5RM1
1 -- 5 -- 6
RM:4RM1
1 -- 4 -- 7
RM: 87.5 x 43RM1
1 -- 3 -- 6
1RM: 85kg x 6 6RM1
2 -- 6 -- 9
RM:4RM1
1 -- 4 -- 7
RM:85%15+RM:5RM1
1 -- 5 -- 8
RM:3RM1
1 -- 3 -- 6
101
1Sets:Sets:Sets: 2 x 3Sets:Sets:Sets: 4 x 11Sets: 2 x3Sets:Sets:Sets:Sets:
102
2aIncline Bench
Find 10RM
5
2 -- 4 -- 6
Incline Bench
Find 9RM
Incline Bench
Find 8RM
Incline Bench
Find 7RM
Incline Bench
Find 6RM
T2 Rest2aCG Bench Press10RM5
2 -- 4 -- 6
CG Bench Press9RM
4 -- 5
2 -- 4 -- 6
CG Bench Press8RM4
2 -- 4 -- 6
CG Bench Press7RM
3 -- 4
2 -- 4 -- 6
CG Bench Press6RM3
2 -- 4 -- 6
Incline Bench
Find 1RM
103
RM: 100kg x 10RM:RM:RM:RM:
104
RM:10RM5
2 -- 4 -- 6
RM:9RM
4 -- 5
2 -- 4 -- 6
RM: 80 x 108RM4
2 -- 4 -- 6
RM: 95 x 77RM
3 -- 4
2 -- 4 -- 6
RM:6RM3
2 -- 4 -- 6
Sets: 2 x 5Sets:Sets:Sets:Sets:
105
Sets:Sets:Sets: 4 x 5Sets: 4 x 3Sets:Barbell Row?123MRSBarbell Row?103MRSBarbell Row?83MRSBarbell Row?63MRS
106
2bPush Press?153MRSPush Press?123MRSPush Press?103MRS
Dumbell Sitting Strict Press
?83MRS
Dumbell Sitting Strict Press
?63MRSAbs?123MRSAbs?103MRSAbs?83MRSAbs?63MRST2b & T2c Rest
107
3aCable OH Tricep Ext.?203MRSCable OH Tricep Ext.?183MRSCable OH Tricep Ext.?163MRSCable OH Tricep Ext.?143MRSCable OH Tricep Ext.?123MRSCable OH Tricep Ext.?103MRS3aT3 RestSqueeze DB Press?183MRSSqueeze DB Press?163MRSSqueeze DB Press?143MRSSqueeze DB Press?123MRST3 Rest
108
3bMachine Lateral Raise?203MRSMachine Lateral Raise?183MRSMachine Lateral Raise?163MRSMachine Lateral Raise?143MRSMachine Lateral Raise?123MRSMachine Lateral Raise?103MRS3bCable OH Tricep Ext?183MRSCable OH Tricep Ext?163MRSCable OH Tricep Ext?143MRSCable OH Tricep Ext?123MRS
109
3cPec Flye?203MRSPec Flye?183MRSPec Flye?163MRSPec Flye?143MRSPec Flye?123MRSPec Flye?103MRS3cRear Delt Fly?183MRSRear Delt Fly?163MRSRear Delt Fly?143MRSRear Delt Fly?123MRS
141
Day FiveDay FiveDay FiveDay FiveDay FiveDay FiveDay FiveDay FiveDay FiveDay FiveDay FiveDay Five
142
TierExerciseWeightRepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetExercise
Weight
RepSetTierExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSetExerciseWeightRepSetExercise
Weight
RepSetExercise
Weight
RepSet
143
1Push Press
Find 10RM
Push Press
Find 8RM
Push Press
Find 6RM
Push Press
Find 5RM
Push Press
Find 4RM
Push Press
Find 3RM
1Push Press
Find 6RM
Push Press
Find 4RM
Push Press
Find 2RM
Push Press
Find 5RM
Push Press
Find 3RM
Push Press
Find 1RM
144
1RM:10RM5
2 -- 4 -- 6
RM:8RM4
2 -- 4 -- 6
RM:6RM1
2 -- 6 -- 9
RM: 95 x 45RM1
1 -- 5 -- 6
RM:4RM1
1 -- 4 -- 7
RM:3RM1
1 -- 3 -- 6
1RM:6RM1
2 -- 6 -- 9
RM:4RM1
1 -- 4 -- 7
RM:85%15+RM:5RM1
1 -- 5 -- 8
RM:3RM1
1 -- 3 -- 6
145
1Sets:Sets:Sets:Sets: 4 x 1Sets:Sets:1Sets:Sets:Sets:Sets:Sets:
146
2aPendlay Row
Find 10RM
5
2 -- 4 -- 6
Pendlay Row
Find 9RM
Pendlay Row
Find 8RM
Pendlay Row
Find 7RM
Pendlay Row
Find 6RM
2aIncline Bench
Find 10RM
Incline Bench
Find 9RM
Incline Bench
Find 8RM
Incline Bench
Find 7RM
Incline Bench
Find 6RM
T2 Rest
147
RM:10RM5
2 -- 4 -- 6
RM:9RM
4 -- 5
2 -- 4 -- 6
RM:8RM4
2 -- 4 -- 6
RM:7RM
3 -- 4
2 -- 4 -- 6
RM:6RM3
2 -- 4 -- 6
RM:10RM5
2 -- 4 -- 6
RM:9RM
4 -- 5
2 -- 4 -- 6
RM:8RM4
2 -- 4 -- 6
RM:7RM
3 -- 4
2 -- 4 -- 6
RM:6RM3
2 -- 4 -- 6
148
Sets:Sets:Sets:Sets:Sets:Sets:Sets:Sets:Sets:Sets:
149
2bDumbbell Bench?153MRSDumbbell Bench?123MRSDumbbell Bench?103MRSDumbbell Bench?83MRSDumbbell Bench?63MRST2 Rest2bDumbbell Bench?123MRSDumbbell Bench?103MRSDumbbell Bench?83MRSDumbbell Bench?63MRST3 Rest
150
2cPulldown?153MRSPulldown?123MRSPulldown?103MRSPulldown?83MRSPulldown?63MRS2cPulldown?123MRSPulldown?103MRSPulldown?83MRSPulldown?63MRS
151
3aRear Delt Fly?203MRSRear Delt Fly?183MRSRear Delt Fly?163MRSRear Delt Fly?143MRSRear Delt Fly?123MRSRear Delt Fly?123MRS3aT3 RestRear Delt Fly?183MRSRear Delt Fly?163MRSRear Delt Fly?143MRSRear Delt Fly?123MRS
152
3bPec Flye?203MRSPec Flye?183MRSPec Flye?163MRSPec Flye?143MRSPec Flye?123MRSPec Flye?123MRS3bPec Flye?183MRSPec Flye?163MRSPec Flye?143MRSPec Flye?123MRS
153
3cEZ Bar Curl?203MRSEZ Bar Curl?183MRSEZ Bar Curl?163MRSEZ Bar Curl?143MRSEZ Bar Curl?123MRSEZ Bar Curl?123MRS3cEZ Bar Curl?183MRSEZ Bar Curl?163MRSEZ Bar Curl?143MRSEZ Bar Curl?123MRS
154
155
156
157
158
159
General Training Guidance
T3 Progression Guide
160
(+)
Means LAST SET is a rep out also known as an AMRAP, or, As Many Reps As Possible. Only perform if fuel in the tank!
Example: (From the workout above)
161
Paused Variants (+) means last set is held for a few seconds longer, without compromising form/safety.
Incline Bench?103MRS
162
(?)
See "T3 Progression Guide" >>>
Means the lifter is to work up to heaviest 10 reps. (Could be 15, 12, 10, 8)
163
Rep Out Rule:
Regarding "Max Rep" for T3 sets and T1&T2 AMRAPs as well. Don't go to actual failure. Always leave 1-2 reps in your tank. Don't be an idiot.
Then complete 3 additional Max Rep Sets (MRS) with that same weight.
164
Feeling Run Down?
Do not push to failure. Always leave 1-2 reps in the tank.
165
Perform all these
Expect rep counts to drop as each set progresses.
166
steps for 1 week:
Attempt to beat T3 weights and volumes when you're feeling good.
167
Rest Guide:
T1: 3-5 Minutes
168
(Between Sets)
T2: 2-3 Minutes
169
T1: 60-90 Seconds