The
Daily
Fix
For Load:
Crunchy Cheddar Chicken with Bacon Mash
The Lifting Shoulder
Overhead squat 3-3-3-3-3 reps
Juicy chicken cutlets coated in a crispy cheddar-pork rind crust, oven-baked and served with creamy mashed cauliflower.
Should the shoulder remain fixed or should it elevate, moving toward the ear, during an overhead lift?
Additionally, practice scales for 10 minutes and stretch for another 10 minutes.
Compare to 250331.
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Ingredients
For the Chicken:
6 oz chicken breast or chicken cutlet
2 Tbsp mayonnaise
½ cup crushed pork rinds
¼ cup shredded cheddar cheese
½ tsp garlic powder
½ tsp smoked paprika
Salt and pepper, to taste
1 Tbsp butter (melted)
For the Bacon Cauliflower Mash:
1 cup cauliflower florets
2 strips bacon
2 Tbsp sour cream
2 Tbsp shredded cheddar cheese
1 Tbsp butter
Salt and pepper, to taste
1 tsp chopped chives (for garnish)
Macronutrients
Protein: 80g
Fat: 82g
Carbs: 7g
Preparation
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment or foil and lightly grease.
In a shallow bowl, mix crushed pork rinds (½ cup), shredded cheddar (¼ cup), garlic powder (½ tsp), smoked paprika (½ tsp), salt, pepper, and melted butter (1 Tbsp).
Pat the chicken dry and season with salt and pepper. Spread mayonnaise (2 Tbsp) evenly over the top of the chicken. Press the pork rind-cheddar mixture firmly onto the mayo-coated side.
Place chicken on the prepared baking sheet. Bake for 15–20 minutes, or until the crust is golden and the chicken is cooked through (internal temp should reach 165°F/74°C). For extra crispiness, broil for the final 2–3 minutes.
While the chicken bakes, make the mash: Steam cauliflower (1 cup) until very tender, about 8–10 minutes, then drain well and pat dry with a paper towel.
In a skillet over medium heat, cook bacon (2 strips) until crispy. Remove and crumble.
In a bowl, mash cauliflower with sour cream (2 Tbsp), cheddar cheese (2 Tbsp), butter (1 Tbsp), and crumbled bacon. Season with salt and pepper to taste. Stir until creamy and smooth. Top with chopped chives (1 tsp) if desired.
To Serve: Plate the crispy cheddar chicken next to the bacon cauliflower mash. Spoon any pan juices over the chicken if desired.
"To answer the question regarding the shoulder’s role in overhead lifting, we want to look to the methods and techniques of athletes who lift or support substantial loads overhead in the normal course of their sport; evaluate those methods against any observed, trusted and acknowledged principles of human performance; and conduct local experimentation, where it is ethical and sensible to do so. We evaluate methods experientially, theoretically and clinically, but each step has an empirical nature. Even our theories have utility only insofar as they are consistent with observation."
COMMENTS
EMOM 10 alt front scales & back scales
10' stretch
Sub:
Chin Ups - 3-3-4-3-3
EMOMx20
SLIPS
Minute 1 :20 front scale/leg
Minute 2 :20 hanging L-sit
Minute 3 :20 free standing hand stand hold
Minute 4 :20 side plank with leg raise/side
Minute 5 :30 dead hang
45-48-50-53-55
Wrist straps @ 50
55 barely