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, November 24, 2012

Workout for Sunday November 25, 2012

Good video on clean and jerk technique

     - Warm-Up Complex @ light weight
          One Arm Swing – 5 Reps
        High Pull – 5 Reps
        Snatch – 5 Reps
        Clean and Press – 5 Reps
        Racked Squat – 5 Reps
     - Review and practice Snatch and Clean and Jerk

WOD: 2 Testers (for time)...

1. "Isa-BELL": 30 Snatches (each arm)

2. KB "Grace": 30 reps (each arm) of clean and jerk. You can partition the reps any way you want but you must do a total of 30 Right/30 Left. Also, you can do this with double bells or work with a single and switch hands between sets...your choice.

Rx for both of these = 45# Men/25# Women
Scaling = L1/L2 Men = 25#/35#, L1/L2 Women = 18# or less
Advanced Men/Women = 53#/35#