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, July 21, 2012

Workout for Sunday July 22nd, 2012

This workout is one of my favorites!

Skill Review:
        - Kettlebell Shoulder Mobility Exercises
             1. The "RKC Armbar" stretch
             2. Turkish Get-Up
         - Swing Practice: 8 sets of :30 work, :30 Rest
         - Review of the KB Snatch
             - Snatch Ladders 1-5 Reps each hand on the minute
         - Review of the KB Clean and Jerk
             - Clean and Jerk Ladders: 1-5 Reps each hand on the minute

Workout: The Kettlebell "300"

Perform a total of 300 reps for time consisting of the following....

     - 25 V-Ups (Pike sit-ups where you touch your fingers to your toes)
     - 50 Snatches (25 R, 25 L)
     - 25 Push-Ups
     - 50 Russian Swings
     - 50 1/2 Burpees (Burpees with no push-up and no jump)
     - 50 Clean and Press (25 R, 25L)
     - 50 Double Unders

     - V-Ups can be scaled to regular abmat sit-ups
     - Snatches/Cl. & Jerk : Women- "Big Dawg"= 35#, L2=25#, L1= 18# or less
         Men - "Big Dawg" = 53#, L2=45#, L1= 35# or less
     - Swings: Women: Go with the above scaling for Snatches/Cl. & Jerks or one weight heavier
     - Double Unders: L2= 100 Single Unders, L1 = 50 Single Unders