Pull Day – Muscle-Up Focus

False grip from the start — wrists over rings

Start in dead hang — pull to front lever position

Start from a full dead hang — arms completely straight

Set rings at waist height — adjust to control difficulty

Wide grip to start

Arms straight and locked throughout

Underhand grip, hands roughly shoulder-width

Wrist goes over the ring — ring contacts at the wrist crease

Start from a full dead hang — arms completely straight

Hold L-sit throughout — legs must stay parallel to floor

Start on top of the bar in a locked-out dip

Start from a full dead hang — arms completely straight

Underhand grip, hands roughly shoulder-width

Start from a full dead hang — arms completely straight

Body in a straight plank — do not let hips sag

Jump or step to chin-over-bar position

Start from a full dead hang — arms completely straight

Pull rings toward ears/temples, not the mouth

Arms straight and locked throughout