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.

Tuesday, June 18, 2013

Workout for Sunday June 23

Class Time: 9:00 AM Sunday June 23rd

Skills & Drills

I. Snatch skill transfer
     - Snatch drop drill: "Catching with the Hips"
     - Hip activation
     - Lockout

II. Clean skill transfer
     - Clean Drops: Focus on maintaining correct arm position and not rotating the torso
     - Hammer Curl Drills

III. Workout


10 sets of....

1 min. AMRAP of the following sequence...

     Double Swing
     Double Clean and Press
     Double Snatch
     Double Front Squat

** Rest 1:00 between sets

Rx Weight = 35# M/ 25# W
Scaled = 25#M/ 18# W

Modified version = go through the above movements with only 1 KB. Switch hands after every 2 reps of the above complex.