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Fitness/Health, Kettlebell

The Klondike- Power/Endurance Workout

Have had some grass-fed liver in the freezer for too long now so its time to deck that bad boy out with all the necessary trimmings (onions, mushrooms, garlic, & butter) tonight.  Keri explicitly said she WILL NOT be touching it but I predict she eats half after I am done with it!

Hit the gym early and was feeling the reps from the past two days, body is definitely not used to that much kettlebell work.  I am shocked at how well the lockouts are looking though, Dr. Glenn bought us copies of K-Starr’s Supple Leopard book and I am anxious to start ‘mashing!


2 x 28kg KB Long Cycle (LC) 4x

28kg KB Snatch 4x/arm

2 x 24kg KB LC 14x

24kg KB Snatch 13x/arm

2 x 20kg KB LC 11x

20kg KB Snatch 22x/arm

2 x 20kg KB LC 12x

Quick and easy, I did not have time for accessory work so I plan to do a bit after teaching my kettlebell class tonight at Personal Best Lakewood.  The class workout is as follows;


Circuit- Power/Endurance (I am calling this one THE KLONDIKE).  Perform each exercise for 30 sec with an effort level of 7-8/10.  Rest 30 sec between each exercise.  Repeat entire circuit for 5 sets.

Right Arm snatch

Left Arm Snatch

Hand to Hand (H2H) Swing

Rt arm clean and squat

Lt arm clean and squat

Upper Body Complex (UBC)

Goblet Horse Stance

Each round will last 7 min, have water and towel near you.

You KNOW they kettle!


About Dr. Jeff Stripling

Hey everyone, I am a Rolla, Missouri-based Active Release Technique (ART) chiropractor who specialises in musculoskeletal injuries, sports injuries, and active physical rehabilitation. Some things that are near and dear to my life are family and friends, my relationship with God, cycling, kettlebells, hiking/climbing, and QUALITY food and drink.


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