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, January 12, 2013

Workout for Sunday January 13, 2013

A. Turkish Get-Up: 15 minutes of skill work

B. Clean & Press Ladders
- 3 ladders (ascending reps 1-5)

C. Snatch Ladders
- 3 ladders (ascending reps 1-5)

In honor of USAF SSgt. Timothy P. Davis who was killed on February 20, 2009 supporting Operation Enduring Freedom when his vehicle was struck by an IED.

D. "Kettlebell D.T."
- 5 rounds for time of...
- 12 double KB swings(Russian)
- 9 double cleans
- 6 shoulder to overhead

Scaling
Scaled = 25#/18#
Rx = 35#/ 25#
Advanced = 45#/35#


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