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.

Thursday, May 16, 2013

Workout for Sunday May 19, 2013

A. Basic Swing Drills

B. KB Military Press Ladders
     - Complete 3 "Ladders" of 1-5 reps ( 1st set = 1 rep right, 1 rep left, 2nd set = 2, 2, etc.)
     - Work up to the very heaviest weight you can press for 5 reps.

C. Workout: "Get down with the Get-Up"

In this workout you will perform 7 rounds of the following complex on the Right side then Left side. With each progressive round you will do one rep fewer of the swings and front squats and you will add on one progression of the Turkish Get-Up in reverse. We will rest about a minute between rounds. So, it looks like this....

1st Round:

     - 7 One-Arm Swings Right side
     - 7 Front Squats Right Side
     - Military Press, Right side
     - 1st progression of TGU (reverse lunge to knee)

    *** Repeat the above on left side

    *** Rest 1 Minute

2nd Round


      - 6 One-Arm Swings Right side
     - 6 Front Squats Right Side
     - Military Press, Right side
     - 2nd progression of TGU (reverse lunge to knee, then plant your hand to ground )

     *** Repeat the above on left side
     *** Rest 1 Minute

7th Round 
     - 1 One-Arm Swing Right
     - 1 Front Squat Right
     - 1 Military Press
     - 1 Full TGU starting from a standing position

     *** Repeat on left side
     *** Done!!

Women Rx = 25#
Men Rx = 35#


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