Thursday · ~60 min

PULL

Back · Biceps · Forearms

Warm-up
Jump Rope
Full body activation
3–5 min
Skill — while fresh
Tuck hold
Front lever progression — lats, core
gymnastics
Body as horizontal as possible. Build to 15 sec before advancing.
3 × max hold
Scapular pull-ups
Scapular depression — front lever prerequisite
gymnasticsnew
Dead hang, then depress and retract shoulder blades only — no elbow bend.
3 × 8–10
Main work
Pull-up negatives
Lats, biceps — muscle up prerequisite
TUTgymnastics
Jump to top position (chest to bar). 5-sec lowering.
3 × 3–5
Pull-ups (band-assisted)
Lats, biceps, rhomboids
TUT
Drive elbows down toward hips. 3-sec controlled negative.
4 × 5–8
Ring rows
Upper back, rear delts, biceps
rings
More horizontal than Monday. RTO at top.
3 × 10–15
Ring face pulls (lean-back)
Rear delts, traps, rotator cuff
rings
Elbows flared wide throughout — dropping them turns it into a row.
3 × 12–15
Concentration curl
Biceps
dumbbellTUT
Mid-upper-arm on inner thigh. Supinate at top.
3 × 10–12/arm
Finisher
Dead hang
Grip, forearms, shoulder decompression
2 × max hold