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.

Wednesday, April 10, 2013

Workout for Sunday April 14, 2013

Skill Review: The Turkish Get-Up

TGU Practice: Work up to a heavy one rep (both sides) with PERFECT form

Workout:  "GRIPTASTIC"

Teams of 2 complete* the following...

* Only one athlete working at a time

     - 800M Row
     - 60 Right Handed Swings
     - 60 Left Handed Swings

     - 800M Row
     - 60 Right Handed Snatch
     - 60 Left Handed Snatch

     - 800M Row
     - 60 Right Handed Clean and Press
     - 60 Left Handed Clean and Press

     - 800M Row
     - 60 2-Hand Swings
     - 20 Turkish Get-Ups
   Men's RX Weight = 45#
   Women's Rx Weight = 25#
If it's nice on Sunday, we will do this one outside!!