Welcome to the Vagbond Kettlebell Blog

The kettlebell is one of the most effective conditioning tools out there for training all-around fitness. It is literally like having a "gym in your hand".

Kettlebells enable dynamic loading of muscle groups, help generate power from the hips - which is essential for athletic performance- and help build strength and stability in the back and shoulders.

Here we will be posting schedules and workouts for the Vagabond KB specialty class along with other helpful, KB-related info.

Saturday, May 19, 2012

Workout for Sunday May 20th

Skill Review
     - Swing Practice / Corrections
     - KB Clean Review and Practice
     - Snatch Review and Practice
     - Intro to the Kettlebell Clean & Jerk

     "The 12:00 Kettlebell Complex...from Hell! "

for 12 minutes perform each of the following movements on the minute. For one handed movements, you will switch hands at the :30 mark within each minute. Do NOT put the KB down for the entire duration of the workout!!!

     One Arm Swings R/L
     Cleans R/L
     High Pulls R/L
     Snatch R/L
     Jerk R/L
     Single Leg Deadlift R/L
     Reverse Lunge R/L
     Military Press R/L
     Front rack squat R/L
     2 Hand Swing
     KB Swing Burpees (yep, not a typo...I said Swing Burpees!)

Men Rx = 16kg (35#)
Men Scaled = 12kg (25#)

Women Rx = 12kg (25#)
Women Scaled = 18#