Stage 5 - The Transition 2.0

Warm-Up - 

SKILL:

3x3-5r Baby Muscle-Ups. Tempo 5051 -  

8-12x1-2r Transition Repeats - 

STRENGTH: 

A1: 8-12x2r False-Grip Chin-Ups. Tempo: 21x2 - 

Rest 120s

A2: 3-5x3-5r Dips. Tempo: 2111 -

PREHAB: 

Elbow & Shoulder Routine - 

 

Progress when you can complete 1-2 Transition Repeats with a pause at the top of the Chin-Up.