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.