Prescription — 4 × 5–8

Day — Friday — Pull (Back & Rear Delts)

Goal — feeds Muscle-Up (Rings)

What & why

• Pull-up on rings — fuller range than a fixed bar (hands rotate freely), shoulder-friendly, and the direct strength carryover to the Muscle-Up (Rings). You already log 8–12 of these.

Pull-up reference

Cues

• Full hang, pull the rings to the chest, let the grip rotate naturally. Practice the false grip here to bridge toward the muscle-up.

Programming

• 4 × 5–8 (add weight when bodyweight gets easy). Alternate with Weighted Chin-Up.

How to progress

• Add reps/weight → false-grip pulls to sternum → transitions. → Muscle-Up (Rings)

📺 Watch

• Ring pull-up tutorial — YouTube

References

• References · Muscle-Up (Rings)