Straight to the Bar

All Things Strength


PR Zone : Thrusters and Chins
Posted By Scott Bird

Charles StaleyIf you’re already a fan of Charles Staley‘s EDT style of training, you’re probably quite familiar with the notion of the ‘PR Zone‘. Otherwise, here’s a quick summary from the man himself :

a discrete 15-minute period of time where you complete as many total reps as possible with two opposing or “antagonistic” exercises

In this case, the two exercises are thrusters and chin-ups, to be performed as follows :

  • after warming up, select a 10RM for each exercise
  • perform sets of 5 with very short rest breaks (10-15 sec) until fatigue starts to really kick in
  • drop down to sets of 4,3,2,1 with longer rest breaks as needed

The goal for future sessions : simply to increase the number of total reps within the allocated 15 min (without directly training to failure). Sounds like fun.

What's This?

Straight to the Bar is the online home of fitness enthusiast Scott Bird, and looks at the many training approaches, essential techniques, uncommon exercises and superb equipment to help you become as strong as humanly possible. In short, this site is the home of all things strength.

images of strength


Want to see (and learn) more Feats of Strength like this? Dive in.

Just Joined Us? Try These.

There are some incredible writers on the team here. To give you an idea, check these out :

If you enjoyed these, check out the complete ‘Best Of Straight to the Bar‘ list. Fantastic.

setting up a home gym?

If you’re getting ready to put together a solid Home Gym (fantastic thing), here’s how.

For more, swing by the full guide. Absolutely free.

And of course, you’ll find everything you need over in the SttB Strength Store. Massive range.

Ever Tried Kettlebells?

If you’ve seen people using them but never taken the plunge yourself, here are the ones I use personally. You can also pick up a book/DVD/course if you want to learn how to put them to work.

Ready To Learn Even More?

I love learning new skills, and the many seminars & workshops available are a great way to do that. If you’re looking for a specific type of workshop nearby, check out the ones on Dragon Door. Great mix of kettlebell and calisthenics-based offerings.

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program

The Precision Nutrition Certification Program.

If you’re a fitness professional and love the Precision Nutrition approach, check out their certification offering. To say it’s comprehensive is an understatement.

Wherever You Are, We Are.

In addition to the main site, you can share your strength-training passion with a like-minded community on :

Wherever you like to hang out, get your regular dose of strength. Straight to the Bar.