Construction Series Tomorrow

Tomorrow at 4:30 P.M. I will be one of many hosts around the world for "The Construction Series" online competition event 1.  You can find all the necessary information here:  http://optexperience.com/blog/item/nov-11-2011

Let me explain how this is going to work.

OPTION 1:  Sign up for the actual competition on the website above.  The whole competition would take 3 hours total so I would ask you to get there slightly early, probably 4 P.M. to get in the whole thing.  You would register (5$) and be eligible for the prizes if you were top 5.  The events are as follows:

Event 1:  30 Minutes to find a 1 Rep Max Back Squat - hip crease VISIBLY below middle of knee cap, NOT top of knee cap.

Rest 15 minutes

Event 2:  3 Attempts at standing triple jump in 5 minutes

Rest 15 minutes

Event 3: Row 2500 meters for time

Rest 120 minutes

Event 4: 10 rounds for time of: 10 Burpees / 10 COVP pull ups

OPTION 2: I know most people do not have that much time on a saturday evening, so I will compress the event to get in as many things as we can.  This should take about an hour, maybe just a tad longer.  This option you would not register at the website because it will be slightly different from the online competition.  It would start at 4:30 P.M. and would be as follows:

Event 1: 20 Minutes to find 1 RM in Back Squat - Same standard.

Rest 10 minutes

Event 2: 3 Attempts at max distance triple jump in 5 minutes, rest 1 minute then 2 minute max calories on airdyne.  Distance in feet + calories will be total score.

Rest 10 minutes

Event 3: (Last event) 10 rounds for time of: 10 burpees / 10 COVP pull ups.

As of right now from who I've talked to 6-10 people have said they are coming.  So it will be a small crowd but still lots of fun, and alot of good hard training.  If you can make it great, if not no biggie.  Either way I will be there because I am participating in option 1 (So I will be there at 3:30 - 4 to start).  Also - longest blog post as of yet I believe, PR! 

Training:

A. Push Jerk Cluster 1.1.1.1 x 4 sets, rest 20 seconds
B. 15 Unbroken KBS - Tough x 4 sets, rest 2 minutes.

+

For time: "11 - 11 - 11"

11 Rounds of:

11 Push Press 95/65
11 Box Jumps 24" / 20"