Straight to the Bar

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HELPING YOU GET STRONGER SINCE 2004

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.

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