Well its that time of the year again, where you are reaching the ending stages of your latest program, and you are getting ready to unwind and enjoy the celebrations and festivities of Xmas.
Well before you do unwind, birdy has one more challenge for you… “Birds Xmas Challenge”!!
You must attempt the following for maximal amount of reps. You have 5 minutes rest between each exercise. Make sure you warm up before starting the challenge.
Bench press body weight
You are allowed to rest at the top for no longer than 5 seconds on 2 occasions. At 95kg I achieved 10 reps.
Back squat body weight to parallel.
You are allowed to rest for 5 seconds for 2 occasions again. I achieved 20 reps.
No Im not a fan of maximum rep deadlifts, so I advise to be careful on this one. I achieved 20, and most probably had 2-3 more reps in the tank, but Im just returning from injury and didnt want another.
Pull-ups using the V neutral grip.
From a full extended rest at the bottom to touching the bar on your chest. You do not require to carry any weight on this one. I achieved 14.
Farmer walk 20m using half of your body weight.
One 20 m walk counts as one. As I am 95kg, I was holding 2 dBs of 24kg. By now your wrists are cactus and your wrist strength determines your success in this. I acheived 4.
My total score of 68 is actually poor comapred to the others at my gym who took part in the challenge. Most t-nationers should be aiming for a score of 80-95.
Post your results here. Goodluck and merry xmas fockers.