The Kona Routine

Kona, Hi

I have wanted to check this place out since my old man showed me the footage of the 1989 Ironman World championships when I was 7 years of age. I did my first triathlon when I was 6 and ‘fell in love’. I continued with triathlons till I was 21.

Every year I follow the soap that is the ironman world champs in Kona. To be here all week leading up to the big race has been a real spiritual experience. One I will cherish for years to come.

The opportunity to swim at the pier, run down Ali’i drive and grind my way out onto the Queen K hwy & into the energy lab was almost surreal. Breath taking at times.

The race itself was amazing. The hype of the lead up. The massive Australian pro and age group contingent. Kona was buzzing. Then to see Pete Jacobs, a fellow I used to race, win was seriously spin tingling.

Here is his finish-line footage

So I was excited.. All week I made the most of our down time here around work commitments to just be out there. Running, swimming and hitting the gym. Bumping into athletes, old friends, checking out the expo, listening to interviews and being apart of the buzz.

The Kona Routine:
6am, Run 15-30min + swim 500-1000m
7am, Breakfast @ Lava Java
8am, Work
12pm, CP battery based gym work @ The Club
1pm, Lunch @ Lava Java or the Poke Shack
2pm – 5pm, Scope out the island, Tri expo etc
5pm, Dip in the ocean
6pm, Dinner on Ali’i drive

We did this for 6 of the 7 days we were here. It was a lot. Initially bordering on too much but we absorbed it well… Must be all the raw ahi tuna we were consuming. I ran 90min into the energy lab on our last training day.. EPIC. It was so hot and long but surprisingly my body held up well. This was a highlight for me.

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The Energy Lab. Historically the race is often won and lost here

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Our office for the past week on Ali’i drive.

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Dig me beach @ the pier

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The road up to Hawi. I can see why it demoralizes the soul during a 180km bike ride!

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Kona sunset from the Queen K.

Pulleys & running in the park

San Francisco sessions..

Wednesday, 60min partner based CP density session with Jolie. Pro-motion unilateral work + short MAP based treadmil piece @ incline

Thursday, 2hr walk in Golden gate park park with 4 x 3min efforts @ 90% vo2; rest 2min. With Jolie.

Friday, 60min in the gym. UB press/SL moderate + Pro-motion rotational core work

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Run intervals in Golden gate park

Ridiculously Amazing

Play time – Tuesday 2nd October:

Easy gym based session…
A. Jerk tech, doubles, short rest, built to 75%
B. Unloaded wide grip pronated pull ups @ 20X2, x5x5; rest 90sec
C1. 8 Fast C2B pull ups; rest 1min x3
C2. High unloaded Russian step ups @ 3010, 5/leg; rest 30sec x3
D. UB horizontal pulling/hypertrophy – played with some different exercises, tempos & reps. For some clients I’m working with

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Wholefoods is the devine.. Ridiculously amazing

Sunset chase

Noon:
@ CF 480

Power snatch + WTD ring dip, 10min to find a heavy 3 in both
+
10min:
15 x 65kg Clean grip DL @ 1010
SA KB strict press, 6.6.6 drop set
+
3 sets:
20 RKBS @ 2pd
10.10 push ups
+
3 sets:
10 Hollow rocks
30m Bear crawl

PM Sunrise chase:
Ran out to see the AZ sunset. Ended up chasing the sun around the streets of Scottsdale for 40min. Felt on, so I just rolled with it.

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Refresh

It’s been a while since my last update. Here’s the short story. A change in priorities after relocating B32 Athletics resulted in a less than ideal adrenal state for serious training. All the associated business work and hrs required for dealing with tradesman and absorbing new business left me frazzled. Oh.. & the discovery of Evernote has made the need for note taking on a blog less necessary.

Mike and I discussed this and decided to take a hiatus for a month or so to allow some recovery and business acumen.. This will allow greater adaptations when we start back up.

Add to that Jolie and i are spending the next 3 weeks abroad. Its time to connect with some online remote clients, continue CCP education, do some research and reconnect with my mentor in order to be challenged.

One can never learn if they’re never challenged, right?

I plan to update training and pics from the trip here for the next few weeks.

First stop.. 2 days in Sydney with clients, then 4 days in Scottsdale AZ for next round of OPT CCP modules. Shoot over to San Francisco for 4 days involving gym visits, scope out some practitioners and join in with some running groups. Last stop is Kona Hawaii for the Ironman world champs, lectures, seminars and personal recon of the course. I plan to do this event in 3-5years so thought I’d better see what the terrain is like before training begins.

Training:
After 24hrs in transit J and I headed for the nearest patch of grass we could find to get some earth on the feet, stretch and take in an Arizona sunset.
+
Swim, aerobic recovery (mixed strokes):
3 Sets @ easy – moderate effort:
25m underwater
75m freestyle
25m backstroke
25m breastroke
Rest 1min

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McDowell ranch swimming centre on sunset. Air temp was still 30deg celsius. Magic

The Essentials

Week 3

Monday – off

Tuesday – Jerk intense (low) + Oly Power Clean intense (low) + Squat with Chains moderate/DB Pressing + Lockout Stamina
A. Split Jerk, 3-2-1-3-2-1, 3 min – all sets @ 85-90% effort, use same load respectively for second 3-2-1
B. Power Clean off blocks from above knee, 1 tough rep x 7 sets, 2 min – add load per set, drop each rep from top, last 2 sets should be near failure
C1. Front Squat with Chains @ 20X1, 4-5 rep x 4 sets, 2 min
C2. Low Incline DB Press @ 30X1, 3-5 reps x 4 sets, 2 min
D. Standing Press Lockout (from top forehead height), 1 tough rep every 30 sec for 10 minutes – increase load where possible

Notes:
A. 80,85,90F, 80,85,90 (just)
I think I need to put a lock of chelse Ryans hair under my pillow if I’m to get stronger/faster! Losing heavier loads fwd.
B. 85,86,87,88,89,90,91 – this went well
C1. 70+12kg chains, 4,4,4,4
C2. 27.5×5,30×5,30×4,30×4
D. 55 for 5min, 57.5 for 5min

Wednesday – Throwing + Jumping from Squat + Jumping + LP2 (dual)/LEnd1 (triple)
A. OH Reverse Med Ball Toss, 1 max effort rep every 30 sec for 10 minutes – use a 10kg or heavier ball
B. Barbell Jump Squat @ 10X0, 3 reps x 3 sets, 1:30 min – using 25% of your BSq 1RM, max speed throughout, max height off floor
D. 3 sets @ 97%:
Row 200m – damper # 7
Rest 8 x work
E. 2-3 sets @ 95%:
20 sec Thrusters @ 35kg
20 sec Burpees
20 sec AD
6 min b/t

Notes: (much better than last week!)
A. 10kg last 2 reps CNS was cooked
B. 28kg – felt good
C. 33.1,33.3,33.4 – drag was tough. Last 30m was slower/dripped off output each set
D. 10reps each + .11miles. Used a walk in rest. Looked over notes from last few years of lactate EST work and there was a theme of coping with it better/more volume if I did a flush b/t sets.

Thursday – off

Friday – Snatch intense (low) + Press + Paused Squat intense/GHR with Bands + Upper CP tester
A. Squat Snatch, build to a tough single, then perform a few sets of 1 @ that load, rest as needed b.t efforts
B. Press @ 11X1, 2-3 reps x 3 sets, 3 min – build per set, only one tough set
C1. Back Squat with Chains @ 32X1, 3-5 x 4 sets, 10 sec
C2. Strict GHR @ 31X0, 6-10 reps x 4 sets, 4 min – lower under control until parallel to floor (i.e. sorensen), then rise back to the top, no excessive spine extension, if concentric is not possible, then just do the controlled negatives
D. As many rounds as possible in 10 minutes:
3 unbroken Bar Dips + 20kg
3 unbroken Supinated Chin-ups + 20kg

Notes:
A. Built to 65. Then did 3 singles. Happy with this.
B. 52.5×3,55×3,57.5×2 – sticking point was @ chin to nose height.
C1. 12kg chains + 70×5,75×5,77.5×5,80×4 – feeling better each week.
C2. Done strict.
D. 7 rounds + 2 chin ups

Saturday – Single Leg Jumping + Oly tech + AAL + MAP single
A. Single Leg Bounding, 6 total reps (3/leg) x 5 sets, 2 min – alternate legs every rep
B. Snatch Balance, 2 reps x 10 sets, 1:30 min – pick a weight that allows for good tech, but is on the fringe of being too heavy to allow for good tech
C. 4 x 20 sec Sled Sprint near ALL OUT @ same load as last week, 5 min b.t sets – use same load as last week
D. 10 x 80-85%: 100m Sled Run @ 1/2 load used in part C, rest same as work time
E. Row 3 minutes @ 75%, 80%, 85%, 3 min b.t efforts

Notes:
A. Feeling great. Getting further/better at these each week.
B. Warmed up to 50kg. Did 2 sets then added 3kg. Took 3 sets to land this weight. Then it became easy. CNS doesn’t like load changes above 2nd on snatch and sn bal.
C. First 3 sets went well. Last set i couldn’t use lactate system. I was more aerobic on last set and noticed it at 15sec and decided to stop there.
D. 12kg, went way too hard on these. Just running at a grinder effort was kicking my u2 exchange through the roof 95%+ by then end.. 19-24sec per set.
C. 75% 800m (1:48-1:55/500m), 80% 831m (1:45-1:50/500m), 85% 860m (1:41-1:51/500m)
(each set was at a higher % effort than prescribed. I’m not used to having a higher ALP power base and it’s creating a faster front end. Which turns into a higher % effort across the set. Similar feeling to how my aer system felt during the CF Open (good front end, power drop during middle then kick for home). Same as 15-12-9 pcln/burpee tester.

Sunday – MAP – low %’s
10 minutes of work @ 75-80% effort:
Run 100m
10 Chin-ups
10 Walking Lunges
–5 min recovery
10 minutes of work @ 75-80% effort:
Row 150m
7 Push-ups
15 KBS @ 20kg if you have it (do 24kg Russian if not)
–5 min recovery
10 minutes of work @ 75-80% effort:
Run 100m
3 Clean and Jerk @ 30kg
3 Burpees

Notes:
Set 1. 8 rounds. Pull up volume began to catch up on last few min.
Set 2. 6 rounds. No issues.
Set 3. 9 rounds + 100m run. Legs were heavy but felt good aerobically.

Huge cramp attack in my pec and lats on the lounge 5hrs later. ..

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The essentials

Wk 2 (Repeated-ish)

Monday – off

___________________________________

Tuesday – Jerk intense (low) + Oly Power Clean intense (low) + Squat with Chains moderate/DB Pressing + Lockout Stamina
A. Push Press, quickly build to a heavy single
B. Power Clean, 1 rep per min for 10 minutes – start @ 80kg, add slowly every minute
C1. Back Squat with Chains @ 20X1, 2 reps x 5 sets, 2 min – total bar load @ top (including chain load) should equal 82-85% BSq 1RM
C2. Flat Bench DB Press @ 30X1, 4-6 reps x 5 sets, 2 min
D. Standing Press Lockout (from top forehead height) @ 21X0, 5-7 reps x 3 sets, 3 min – increase per set

Notes:
A. 80kg
B. 80-90kg failed last 2 sets @ 92 – catch was good until 92
C1. 93 Total Kg. Tough/slow
C2. 25,27,30,30,30
D. 52,54,57 – felt good

___________________________________

Wednesday – Throwing + Jumping from Squat + Jumping + LP2 (dual)/LEnd1 (triple)
A. Forward Med Ball Toss (same starting swing as when going OH), 1 max effort rep every 30 sec for 10 minutes
B. Box Jumps, 3 tough touch n go reps x 3 sets, rest as needed to get it done – again focus on quick take-off
C. Seated Squat Jump from 14″ box + Squat Jump, 1 max effort jump every 60 sec for 10 minutes (upon landing from 1st jump, immediately go into the next rep by getting to the bottom of the squat and proceeding to jump as high as possible)
D. 3-6 sets @ 97% effort:
12 Thrusters @ 35kg AFAP
20 sec AD
Rest 8 x work time
# of sets is dependent on your ability to maintain output

Notes:
A. Awkward/ hard to generate force
B. 75-83cm – only TNG off ground, not off box at top. last set felt good
C. No issues
D. 2 full sets. Thrusters blew up after 6reps on third set, reduced to a grind – only did 10sec AD then shut it down.

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Thursday – off

___________________________________

Friday – Snatch intense (low) + Press + Paused Squat intense/GHR with Bands + Upper CP tester
A. Snatch Balance, build to a heavy single – goal is to hit more than your Snatch PR
B. Push Press @ 31X1, 2-3 reps x 4 sets, 4-5 min
C1. Bottom-up Front Squat Cluster @ 40X0, 1.1.1.1 x 4 sets, 10 sec – try to use same load as las week
C2. GHR with Bands @ 30X0, 6-8 reps x 4 sets, 4 min
D. AMRAP in 10 minutes:
3 CGBP @ 75% 1RM
3 Muscle-ups

A. 67.5. 5kg under sn RM. Not a very low catch either. The nice reps end around 47.5kg.
B. 70×3, 72.5×3, 75×2, 76×2, 77.5 x1 – this felt horrific
C1. Built to last weeks load. Couldn’t budge it more than 5cm. Dropped it back 2kg. Got it moving…slowly. 63kg. This is very tough. Maybe a fraction better/faster than last week.
C2. Blue and yellow band. Felt good. This actually helped squat feel better.
D. 5 Rounds. Bench press the limiter

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Saturday – Single Leg Jumping + Oly tech + AAL + MAP single
A. Single Leg Bounding, 6 total reps (3/leg) x 5 sets, 2 min – alternate legs every rep
B. Squat Snatch, 1 rep per min for 12 minutes – start @ 60% RM, increase by small amount after sets 4/8 – you decide amount
C. 4 x 15 sec Sled Sprint ALL OUT @ moderate load/high turn-over/high speed, 4 min b.t sets – use same load as last week
D. 20 x 30 sec Airdyne @ 85% effort/30 sec @ 50%

A. Felt great. Lots of pop and bounce. Actually surprised by this!
B. 43,50,54. Money. Nailed every rep. Felt solid and familiar after snbal yesterday.
C. Good. No issues. Last 2 sets I was feeling a little cooked.
D. 177cal. Muscular endurance was limiter for first 12sets. Then came good.
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Sunday – MAP – low %’s
10 minutes of work @ 75-80% effort:
Run 100m
5 KBS – 32kg
10 Air Squats
–5 min recovery
10 minutes of work @ 75-80% effort:
Row 100m
10 Box Jumps – 20″
5 Toes to Bar
–5 min recovery
10 minutes of work @ 75-80% effort:
Airdyne 1 min
High Knee Jump Rope 1 min

Notes:
1. No issues. KB felt heavy today. 8 rounds
2. No issues. BJ felt good for once. 7 Rounds
3. No issue. Legs were heavy on AD initially but came good. Found this one the easiest tempo wise.

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Jervis bay wedding styles:
Jolie and I @ simmos wedding.

Shortened wk2.

Tuesday 26/6 – Jerk intense (low) + Oly Power Clean intense (low) + Squat with Chains moderate/DB Pressing + Lockout Stamina
A. Behind the Neck Split Jerk, build to a tough single
B. 3 Position Power Clean (high hang, above knee, below knee), 3 x 3 sets, 3-4 min – don’t drop the bar
C1. Back Squat with Chains @ 20X1, 3 reps x 5 sets, 2 min – total bar load @ top (including chain load) should equal 80% BSq 1RM
C2. High Incline DB Press @ 22X1, 4-6 reps x 5 sets, 2 min
D. Standing Press Lockout (from top forehead height) Cluster @ 21X0, 7-10 reps x 3 sets, 3 min – increase per set

Notes:
A. 95. Flew up. Felt good
B. 80,82.5, 85
C. 80kg + 12kg of chains, tough but better than last week
C2. 20×6,25×6, 27.5×4, 27.5×5, 30×4
D. 50 x7,52 x7,54×10 – felt good this week

Wednesday >> Off.
Hit with a virus, 3 in fact.

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Fav dinner spot. Well priced and quality produce. GF is easy and super tasty. Yum.

Chains + white sandy beaches

Week 1, phase 2

Monday – off

Tuesday – Jerk intense (low) + Oly Power Clean intense (low) + Squat with Chains moderate/DB Pressing + Lockout Stamina
A. Split Jerk, quickly build to 90% of your all time 1RM
B. Hang Power Clean from blocks (knee height), 3-3-3, 4 min – all tough
C1. Back Squat with Chains @ 20X1, 3 reps x 5 sets, 2 min – total bar load @ top (including chain load) should equal 80% BSq 1RM
C2. Standing Single Arm DB OH Press @ 41X1, 4-6/arm x 5 sets, 1 min b/t arms
D. Standing Press Lockout (from top forehead height) Cluster @ 20X0, 1.1.1.1.1 x 3 sets, 3 min – increase per set

Notes:
86kg. Felt good – little unstable on recovery
78,81,84 Happy with this – will send video
100kg total load was 80% and was too heavy. Used 93kg – tough. Will send video
C2. 25kg for all sets. 4,4,5,5,5
48,50,52 – tough!
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Wednesday – Throwing + Jumping from Squat + Jumping + LP2 (dual)/LEnd1 (triple)
A. Max Effort OH Toss, 1 rep every 30 sec for 5 minutes
B. Seated Squat Jump from 14″ box, 1 max effort jump every 30 sec for 5 minutes (same posture at bottom as front squat
C. Box Jump Cluster, 1.1.1.1.1 x 3 sets, 2 min – tough, not max
D. 3 sets @ 97% effort:
12 DL @ 90kg
20 sec Airdyne
Rest 8 x work time
E. 3 sets @ 95% effort:
15 Thrusters – 30kg
15 C2B
15 Burpees
Rest 6 x work time

Notes:
OH toss @ 6kg
Seated jump, good felt explosive
BJ cluster @ 108cm
No issues, approx 38-40sec/set
1:40/set. only did 2 sets. Overcooked the first effort so i shut it down. My body is always reverting to AAL/ALP type power efforts! I see this a s a good thing but i need to re-learn 95% for LEND work.
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Thursday – off

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Friday – Snatch intense (low) + Press + Paused Squat intense/GHR with Bands + Upper CP tester
A. Squat Snatch Cluster, 1.1 x 3 sets, 5 min
B. Press @ 11X1, 3-5 reps x 3 sets, 4 min
C1. Bottom-up Front Squat Cluster @ 40X0, 1.1.1 x 4 sets, 10 sec – stand-up b/t reps
C2. GHR with Bands @ 30X0, 6-8 reps x 4 sets, 4 min
D. AMRAP in 10 minutes:
3 Supinated Chin-up @ 75% 1RM load
3 Dips @ 75% 1RM Load

Notes:
58,60,60 – took video, jez i’m slow.. was faster on last set but that resulted in not needing to squat and the bar was crashing on me
50×5,53×4,53×4,55 – lockout still cooked from Tuesday initially, but came good, i actually did 2 extra work sets cause of this.
65,65,65,67.5 – i have a lot of work to do! I am lacking concentric power that’s for sure.
C2. Green band x8, blue band x7, blue x8, blue and yellow x7
5 rounds 1 chin up – used 25kg. Built to 75% which was 32kg but couldn’t get a rep after 4 attempts. Has been a while and has dropped off..

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Saturday – Single Leg Jumping + Oly tech + AAL + MAP single
A. Single Leg Bounding, 5 consecutive/moderate effort reps x 3 sets/leg, 30 sec b/t legs – focus on distance as well as very short amortization time
B. Clean and Jerk @ 50% RM, 3 perfect reps x 5 sets, 2 min – drop each rep, 5 sec b/t reps
C. 5 x 10 sec Sled Sprint ALL OUT @ moderate load/high turn-over/high speed, 3 min b.t sets
D. 15 x 30 sec Row @ 50% effort/30 sec Row @ 2k PR pace

Notes:
Made sure to do a good prep for this, always awkward at first. – no issues, left leg slower than right
@ 50kg, clumsy at first, got better with more sets, need to get rear leg lower/bent
Used 1.5pd in tire sled. Was a good load for effort/speed. Last 2 sets tough/ a little tapped out
3.7km covered. 1:42-1:44/500m on effort sets

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Sunday – MAP – low %’s
10 minutes of work @ 75-80% effort:
200m Run
10 Chin-ups
10 Wall Balls – 20#
–5 min recovery
10 minutes of work @ 75-80% effort:
50 Double Unders
10 Snatch Grip OH Walking Lunges @ 20kg
10 GH Sit-ups
–5 min recovery
10 minutes of work @ 75-80% effort:
200m Run
10 KBS – 24kg
10 Air Squats

1. High HR initially til I found my groove. No issues movement wise. 5 rounds + 3 chin ups
2. Good tempo from the get go. No issues. 6 rounds
3. 5 rounds in lower back locked up. Made squatting very slow, switch to walking lunge for 2 more rounds.

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Jervis bay.

B32 Winter Test Series

The B32 Winter Test Series is back!

How does your training measure up? Truly test where your fitness is at, using well thought-out events designed to test specific elements of your fitness.
Can’t make it to our facility or live elsewhere? Participate online.

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Registration now open!