OPT Trainig Day 4

Had a great sleep last night and even managed to sleep in till just after 9, I don't remember the last time that I had the opportunity to do that. My day was full of all sorts of interesting at home activities ranging from making anitpasto, working and cleaning up the basement gym to taking the recycling to the depot.

Todays workout on the OPT site is 7 sets x 30 second intervals of rowing with 2 1/2 minute rests between each interval. Well I don't have a rower yet so I have to substitute some sort of exercise in place of the rowing but still maintain the 7 sets x 30 sec. I decided on Sumo Deadlift Highpulls as its the recommended substitution for rowing but when I went ahead and did the prescribed 45# SDHP they just didn't have the kick I though would be required for an all out 30 second rowing sprint, so I added 20 pounds to make them a 65# SDHP. That did it.

Warm-up

2 min skip
30 push-ups
2 min skip
30 dips
2 min skip
30 pull-ups

Leslie was down in the basement gym working out with me and I had her doing some back squats and lunges so when she finished up with the barbell and I had her going on her tabata squats I started in on the SDHP

7 sets of SDHP at 30 seconds per set with a 2 1/2 minute rest between.

Reps/round
21, 22, 22, 22, 21, 21, 21

A decent one though I wasn't really gased at the end, I think I would increase the weight or maybe just use a real rowing machine. I followed this light weight WOD up with some chest/rotator cuff exercises.

Till next time.