Stage 4 - Reverse it
Warm-Up -
SKILL:
3-5x3-5r Baby Muscle-Ups. Tempo 5051 -
5-8x2r Negative Muscle-Ups -
STRENGTH:
A1: 3x5r Pulling-Prep. Tempo: 2012 - https://www.youtube.com/watch?v=cNlkUNndjTA
Rest 60s
A2: 3x10-30s Top Support -
B1: 8-12x1-2r False-Grip Chin-Ups. Tempo: 21x2 -
Rest 120s
B2: 3-5x3-5r Dips. Tempo: 2111 -
C1: 2x10-60s False-Grip Hang -
PREHAB:
Elbow & Shoulder Routine -
Progress when you can complete 1-2 Negative Muscle-Ups without losing control during the motion.