Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 10 Abmat situps (5 with 1.5kg), 10 Abmat back extentions (5 with 1.5kg), 10 push ups at lower thigh high bar (still tough 4,2,2,2), 5 o/h squats with dowel then 5kg with 8kg bar, 10 chin ups with green band assist + small jump, 10 bench dips against bar.

Friday 091211
Puppies:
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight arms and tucked legs, 3-5 reps
5-10 Push-ups

No rings so did something similar but slightly different
I did..
5 Push ups @ lower thigh high bar
5 Invert attempts - mainly knees to elbow attempts
5 DB Bench Press @ 2 x 5kg
4 Push ups @ above knee high bar
5 Invert attempts - mainly knees to elbow attempts
4 DB Bench Press @ 2 x 7kg
3 Push ups @ below knee high bar
5 knee raises with pause at the top
3 DB Bench Press @ 2 x 10kg
2 Push ups @ no more rack positions so tried small platform about 4 inches from floor - failed miserably, tried on atoher plate ie 6 inches high and failed miserably again
5 Invert attempts - mainly knees to elbow attempts
2 DB Bench Press @ 2 x 11kg (couldn't get 12kg safely into position) - 1rep went well but failed 2nd - left arm gave in and I I partially dropped the DB on my pec - grrrrrr
1 Push ups @ floor - failed miserably
5 Invert attempts - mainly knees to elbow attempts
1 forget the the DB's and went for 2 reps push ups on the 'below knee high bar' just so I could finish on a high.

Enjoyed the challenge - dissapointed with my failures but made progress by 2 lower positions on my power rack. Also was starting to get higher on the knees to elbows - started to get a little bum tuck upwards and a little pull from the arms/lats - felt like progress anyway.