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3 x max repetitions of strict pull ups to failure. Progression: *When you are pulling, the rings or bar come directly to your CHEST and reaches FULL. A2: 4x8 False Grip Ring Row. Strength Practice: Gymnastic swing with pull to hips *No turn over attempts! A1: 4x4 Russian Dip on. Boxes Ring/Bar Muscle-Up Program. 4 Weeks. Goal: Build pulling strength/build false grip strength. Tempo for all exercises is 2-1-x-1, unless otherwise The strict ring muscle up is one of the best tests of upper body and core strength. Fill out this form to download a free PDF copy of the program. 4+Week+Muscle+Up+Program.pdf. November 3, 2018 | Author: Tano43 | Category: Gymnastics, Recreation, Self Care, Athletic Sports, Hobbies.Train Your Weakness is an add-on program to your current fitness regime. Dedicate an extra 30 minutes, 3x/week, for 6 weeks to see results with your ring muscle The ring muscle-up is a great skill that demonstrates upper body strength and coordination and is also just fun to do! For set-up, all you need are two rings (wooden are best) and one band. Loop one ring through each end of the band, and throw the band over a pull-up rig, or any Your Guide to Mastering Ring Muscle-Ups · Over 60 pages of detailed content · 70+ video tutorials to help transform your abilities on the rings · step-by-step