OPT: Function

Warm Up
10 Squats
10 para dips
10 knees to elbows
10 push ups
(x3)

Training: (Function)

A1. pronated medium grip chin ups @ 31X0; 3-5 x 4; rest 90 sec

A2. weighted dips @ 30X1; 3-5 x 4; rest 90 sec

B. 10 db walking lunges unbroken - 5/leg; rest 30 sec x 5 - same weight per set

C. tabata sit up anchored - total reps (20 seconds on, 10 seconds off)

Results

A1. 

Set 1: 5 reps w/35

Set 2: 5 reps w/ 35

Set 3: 4 reps w/35

Set 4: 3 reps w/35

A2.

Set 1: 5 reps w/BW (didn't set up weight in time)

Set 2: 5 reps w/15

Set 3: 4 reps w/15

Set 4: 4 reps w/15

B: 

Sets 1-5: 10 steps w/35 pound dumbbell (continuous steps in front rack position)

C: Total Reps: 94

After a rough weekend of no working out, have been feeing very lazy with no motivation. Came into today feeling much better and ready to put some solid work in. Felt good using 35 pounds for the pull ups. I believe a few workouts ago I attempted 40 pounds with tempo, and reps got a bit sketchy. Today I wanted solid reps (chin over bar and a full 3 seconds down) The 90 second rest went pretty quick and I didn't have my set up ready for ring dips, so I did the first set with body weight which I think was a good thing to do. I was able to feel what the depth was like and make sure my form was spot on before adding weight. Concentrated on keeping the hollow body position and external shoulder rotation at the top of the movement. Before the workout I was excited to do lunges, but by the time we got to them I was a bit nervous. I went with 35 pounds. Being in the front rack position is definitely tough for weighted lunges. I was able to keep the steps continuous and got through all five sets pretty well. Would not have gone heavier though. Found out quickly during the tabata sit ups that I need some serious work with my core. I think I had a decent number but feel I dropped in numbers too fast as the rounds went on.