Stage 1 - The False-Grip

Warm-Up - 

Strength: 

5x3-5r Pulling-Prep. - https://www.youtube.com/watch?v=cNlkUNndjTA

Rest 60s

5x10-30s Top Support. 

Rest 60s

 

5x3-5r Chin-Ups.  

Rest 120s

5x3-5r Dips.

Rest 120s

 

3x10-60s False-Grip Hang.

Rest 120s

Prehab: 

Elbow & Shoulder Routine - 

 

Progress to stage 2 when you can complete at-least 3r Chin-Ups, 3r Dips & have a good understanding of the False-Grip & can maintain it for a couple seconds.