A) Building foundation!
Week 1:
• Front Squat: 4x6 @ 70% of 1RM
• Pause Front Squat (2” pause @ bottom): 3x5@ 65%

B)
Eccentric work:
Negative HSPU 4x3 (scaling individually), or regular push up
6”-8” lowering
- box hspu/ abmat / floor/ deficit / weight vest

Negative pull up 4x3 (scaling individually)
6”-8” lowering
- use extra weight if possible
- scale down if you start loosing tempo or good form