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, August 11, 2012

Workout for Sunday August 12th, 2012

Yep. Lance Armstrong trains with kettlebells. And so should you!!


Skill Review:
     I. The kettlebell windmill
     II. KB Front Squat with Double Bells
     III. Double KB Clean & Press

Strength Work:
     I. Double KB Rack Squat: 5 sets of 5 reps. Rest 1-2:00 between sets
     II Double KB Clean and Press: 5 sets of 5 reps. Rest 1-2:00 between sets

WOD:
     "OMGWTF!!"
      10-9-8......3-2-1 Reps of
      One handed swing R. Hand
      KB Thruster R. Hand
      One Handed Swing L. Hand
      KB Thruster L. Hand
      Burpees

      First round consists of 10 swings R, 10 Thrusters R, 10 Swings L, 10 Thrusters L, then 10 Burpees!

     Rx KB Weights are 35# for men and 25# for Women. Scale as needed. You may also scale the volume if needed by skipping the odd numbered rounds. This will cut the overall volume of reps by almost 50%.
Posted by at

1 comment:

  1. ketzDecember 18, 2012 at 7:08 PM

    The kettlebell windmill exercise, also known as iron yoga, will help you to gain flexibility and strength.

    Fairfax weight loss

    ReplyDelete

Subscribe to: Post Comments (Atom)