Yeah, some pull-ups, though not with the same discipline as ROP.
Well, the big days haven’t yet arrived of course, but the notable things were: shoulder strength, of course, which is a big deal at OB because we paddle so much, in such thick wetsuits, that the recovery motion from each stroke is almost more fatiguing than the pulling motion. Also, a solid feeling in the lats during the pull phase of the paddle, from the pull aspect of swings, snatches, cleans. A stability in the glutes and back in the arching position that supports the paddle; and then a sort of lightbulb moment on the metabolic side: the pace of exertion, while paddling out through consistent rows of white water, is very like a swings grind as I’ve been doing them: 15-20 seconds hard, 10-15 seconds rest, for 5-10 minutes. (10-12 swings every 30 seconds). Caveat, again, is: these aren’t the big days of November-Feb, so the endurance component isn’t acute yet. But that’s what early season training is all about.