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, February 16, 2013

Workout for Sunday February 17th, 2013

Skill Review
     - Review of Strict (aka "Military") Press
     - Review of Snatch
     - Clean & Press Ladders: 3 sets of 1-5
     - Snatch Ladders: 3 sets of 1-5

Workout: "The Gauntlet"

There are four circuits. Each circuit consists of 5 exercises. Do not rest between exercises, and rest less than 3 minutes between circuits.

Circuit 1:
15 double swings
15 double snatch
15 front squats
15 double clean and press
15 ring push ups (or sub regular push-ups)

circuit 2:
15 Jerks
15 Bent Over Rows
15 Front Squats
15 Double Snatch
15 Ring Push Ups (or sub regular push-ups)

Circuit 3:
15 Thrusters
15 Bent Rows
15 Shrugs
15 Double Swings
15 Push Ups on Kettlebells

Circuit 4:
Walking "See Saw" Press (one full length of gym)
Bear Crawl (one full length of gym)
10 Man Makers
Waiters Walk (one full length of gym)
15 Push Ups

Scaling: Rx= 35#/25#, Scaled = 25# or less/18# or less