Many thanks to Bob Russo on the Art of Strength forum (http://www.artofstrength.com/) for inspiring this workout. He asked me about the presses I do with kb's on the Swiss Ball and it gave me the idea of doing a whole training session on the ball. All of the exercises done below were completed sitting on the ball.
The following was done in a circuit with 3 passes completed -
Diagonal Snatch - 16kg bell - 3 sets of 5 each side - 15 reps each side
Triple Crush - 16kg bell - 3 sets of 8 - 24 reps
See Saw Presses - 16kg bells - 3 sets of 8 each side - 24 reps each side
Double Cleans - 24kg bells - 3 sets of 5 - 15 reps
Alternating Chest Press w/ Static Hold @ Top - 24kg bells - 3 sets of 5 each side - 15 reps each side
I finished with a super set of:
Double Swiss Ball Snatches - 16kg bells - 5 sets of 5 - 25 reps
Hanging Pikes - 5 sets of 5 - 25 reps
This was a very intense workout and something I will be doing more on a regular basis going forward.
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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