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
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.)
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 Pick Appropriate Option 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
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.
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
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
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.