ready for the OAC?

the question is explained by the title of topic.

there is a pre req for start the training for the oac?

for example now my 1RM in the pull up is 138.5 kg and i weigth 77-78 kg. i have to wait at least 2 x BW pull up?

You have pretty good pulling strength. So yes start training it with negatives. But be bery careful, they are stressful. And if you do with 1 or more FSP. Take alot of rest until your elbows start adjusting to the training. Good luck!

unofortunately i do not have access to a rope, i can simulate it on my stall bar! but nothing more

nice solution!

Alex87. When I trained for a OAC, I started by hanging by one arm and assisting my pull up with the other arm by grabbing my wrist and then pulling up. You can make it progressively harder by moving your assisting hand lower down from your wrist and grabbing first closer to the elbow and then closer to the shoulder. By the time you can do, say, five reps with your assisting hand on your shoulder, you are very close to a OAC. Doing it that way you slowly increase the load on your shoulder and elbow while building up your OAC strength. Good luck.