Front lever frozen — No static front lever holds or advanced lever variations until unassisted pull-up baseline reaches 8 clean reps. Attempting it before that threshold is producing compensatory patterns (scapular protraction, hip tilt) that cement bad motor habits. This session is pure pull-up strength development until that gate is cleared.
Warm-up
Wrist protocol frozen — Active loaded wrist/forearm work is banned while sharp end-range tendon pain persists during rows. Execute ONLY passive wrist circles and light prayer stretch. During ring rows and pull-ups use NEUTRAL GRIP (palms facing each other) to offload inflamed wrist tendons. Loaded wrist conditioning resumes only after end-range pain has been gone for 2 full weeks.
Jump rope frozen — Tibialis posterior/ankle tendon flare-up. Replace with: arm circles, hip circles, leg swings. Zero impact only.
Scapular pull-ups
Scapular depression warm-up — primes the lats before pulling work
gymnastics
Dead hang, then depress and retract shoulder blades only — no elbow bend. This is warm-up volume, not max effort. Keep it smooth.
2 × 8–10
Skill — Scapular Control
Active dead hangs — scapular depression holds — FROZEN
Right shoulder impingement — full passive hang banned
Frozen due to right shoulder impingement. Passive and active dead hangs are both banned until impingement clears. The drop into a loose passive hang directly aggravates the shoulder joint. Do not attempt.
frozen
Main Strength Driver
Pull-up negatives
Lats, biceps — primary hypertrophy driver at current baseline
TUTgymnastics
Jump to top position (chest to bar). Strict 5-second lowering — count it. 2–3 min full rest between every set. Progression rule: add reps first, never extend past 5 seconds. Path: 3×3 → 3×4. Transition trigger: the exact moment you can execute 3×4 with a strict, unyielding 5-second descent on every single rep — not 3×5 — drop negatives entirely and shift to concentric cluster sets (see below). Waiting for 3×5 sacrifices PFT volume development time.
3 × 3–4 2–3 min rest
Concentric cluster sets — activates at 3×4 negative milestone
Replaces negatives entirely when the 3×4 trigger is hit. Dead hang start, explosive concentric only — no slow lowering. 5 sets × 2 reps, 45-second rest between clusters. CRITICAL: Do NOT drop to the floor from the bar — tibialis posterior/ankle tendon flare-up means high-impact landings are banned. Use a step-down box or bench to walk down with strict vertical shin alignment after every rep. Progression: 5×2 → 5×3 → 5×4 → 5×5.
5 × 2 45 sec rest deferred
Ring rows
Upper back, rear delts, biceps — horizontal structural work
rings
Fixed 5' strap length standard. Strict straight body line — no thoracic hyperextension or momentum. Neutral grip (palms facing each other). Full rib contact is the goal; if strength runs out, stop at the maximum clean height with form intact. 2-second isometric pause at the top of every rep. 3-second controlled lowering phase. Shoulder blades squeeze down and back at the top — crushing a can low and tight, NOT shrugging up into the traps. Do not progress to 6' until 10 clean reps achieved.
3 × 8–10
Ring face pulls — FROZEN
Right shoulder impingement — wide flared angles banned
Removed until shoulder impingement clears. Wide elbow flare directly aggravates right shoulder at full vertical extension.
frozen
Concentration curl
Biceps
dumbbellTUT
Mid-upper-arm on inner thigh. Supinate at top.
3 × 10–12/arm
Finisher
Dead hang — FROZEN
Right shoulder impingement — passive hang banned
Frozen until right shoulder impingement clears. Even passive hanging aggravates the joint. Replace with forearm stretches and wrist circles as a cool-down.
2 × max hold
Phase gates — Phase 1 (now): negatives 3×3 → 3×4 strict 5-sec descent. Phase 2 (at 3×4): drop negatives, shift to concentric clusters 5×2 at 45-sec rest, build to 5×5. Phase 3 (at 8–10 strict pull-ups + 6–8 strict ring dips): Thursday transitions to Upper Body Power — false grip hangs + ring transition drills (skill), weighted or explosive chest-to-bar pull-ups 3×3–5 (power), ring dips 3×6–10 (press). Do not attempt muscle-up progressions before phase 3 prerequisites — shoulder impingement and bicep/chest tendon tear risk is significant.