hello everyone
im dreaming of the oac for few mounths now but i dont really know how to start working on it, and of course staying alive while doing it...
my status
70KG
6'1
chinup + 20KG plate for 3 reps
how would you advise me to work toward a oac
-which execises i should do for balancing my pulling strength
-which method should i use (comedowns, adding weigth, lowering one arm...)
-repXsets ? ladders etc...
-how to keep my shoulder/elbow injury free ?
by the way i dont mind to gain some muscles too 
thanks alot
have a nice week
Bonneau