100512 MU's, Powers Cleans, Run 220m

Warm up:- arm swings/rotations, knee highs, side-to-side lunges with overhead press, k starr’ over-n-unders, 10 abmat situps unachored butterfly, 10 abmat back extensions, 3 push ups against pin 5, 3 push ups against pin 4, 3 push ups against pin 3, 3 push ups against pin 2, 3 Blue band assisted chin ups at pin 5, 3 Blue band assisted chin ups at pin 4, 1 Blue band assisted chin ups at pin 3 and failed the next, 10 bar dips, 3 push ups against pin 1, 10 power cleans @ 10kg, Elliptical for about 5 meters, planned to do bar muscle ups at waist height so tried one and on 2nd decent bar come off pins and I landed on rear so ok 3 dip/3pu’s sub it is.

100512
Puppies/pack mix
Five rounds for time of
5 Squat muscle-ups - subbed 3 bar dips / 3 blue band assisted pull ups per MU
10-25 pound Power clean, 10 reps - I did 12kg / 26lb
Run 220 meters - I did elliptical no arms level 4

Done in 29.05 mins The subs really slowed it down and I had to walk from one room to another to get to elliptical.

Splits 5.35, 5.52, 5.51, 6.06, 5.39

Rnd 1 & 2 were all chins, 3,4 & 5 were mix of chins and pulls - some had a little jump, later rounds had feet apart to give more assistance.
Power cleans were very light and so flew thru them - def up the weight next time and I’m going to order some rings from the US as the subs drive me round the bend!!