Be proactive. Be consistent. Be EPIC.

Skill (noun): the ability to do something and do it well.

To 1) learn a skill and 2) to do it well – one must practice on a consistent basis with proven methods.

If you are a strong person (can lift plenty on the DL, Back Squat, Bench Press, C&J, Snatch – you get the picture), but still say to yourself – “I wish I could to do all Rx movements.” – now is the time to learn these SKILLZ.

Check out some of the progressions below used by the BluCru to crush skill goals!

**Pull-Up Practice: Kipping/Butterfly**

12-15 Minutes

Step 1: Basic Kip (Sets of 10s)

Step 2: Box Kipping/Butterfly Pull-Up (Sets of 8)

Step 3: Abbreviated to Full Pull-Up Variation (Sets of 2-5)

Strength Accessory: Banded Levers/Tempo Ring Rows

**Work Through Steps 1-3 to Find Your Sticking Point

**Then: Switch Between Step 1/2/3 & Strength Accessory (Rest A.N.)

**HSPU Practice**

12-15 Minutes

Step 1: 10s Tripod Hold 1-2x10s (Rest A.N.)

Step 2: Tripod w/ Leg Lift Variation – Single or Double 1-2x10s (Rest A.N.)

Step 3: Tripod to Horizontal Kip 2×3 (Rest A.N.)

Then Pair Appropriate Step w/ Strength Accessory Below

Option 1: Pike Push-Up + Handstand Hold: Sets of 3/10s (Rest A.N.)

Option 2: HSPU Negatives: Sets of 2-3 (Rest A.N.)

Option 3: Strict HSPU: Sets of 1+ (Rest A.N.)

**Handstand Walk Practice**

12-15 Minutes

Step 1: Wall Walk 2×2-3 (45-60s)

Step 2: 2 Box Pike Walk 2×180 Degrees (60s)

Step 3: Kick Up 2 Wall 2×3 (30-60s)

Step 4: Kick Up Walk to Wall 1-3 Steps 2×1/

Step 5: Free Standing Walk Practice w/ Remaining time

Each progression should be 80% mastered before moving to the next.

**Pistol Practice**

12-15 Minutes

1. Reverse Lunge w/ Toe Tucked 2x5e (30s)

2. Reverse Lunge w/ Toe Pointed 2x3e (30s)

3. Lunge w/ Foot Up 2x2e (30s)

4. Box Step Up w/ Slow Decent 2-3x (30s)

5. Pistol Practice (Free Standing or To Certain Height) Remaining Time

**T2B Practice**

10-15 Minutes

Step 1: 10s Basic Kip (Rest A.N.)

Step 2: 5 Kip + Knees-2-Chest (Rest A.N.)

Step 3: T2B (Rest A.N.)

Strength Accessory: Banded Levers/Banded Lat Pushdowns

*Spend 6-8 Minutes working through steps 1-3. Each progression should be 80% mastered b4 moving on.

*With remaining time: Pick step 1, 2, or 3 to focus on and pair with strength accessory. Alternate between step 1/2/3 and strength accessory (with rest) for remaining time.

**Double Under Practice**

10-12 Minutes

Step 1: 50 Singles

Step 2: Single-Single-High Single 2-3 Minutes (Rest A.N.)

Step 3: Single-Single-Double 2-3 Minutes (Rest A.N.)

Step 4: Double Unders Practice w/ Remaining Time

*Rest Plenty Between Sets

*RELAX – the DU is a skill that must be practiced in order to master.