June 2, 2025

Overhead Squat

5-5-5-5-5-5-5-5-5-5

First focus on quality. If you can make it more difficult by going lower, do this before you add weight. Even a PVC pipe with a small amount of weight can be a challenge. Get a good stretch for warm-up and rest as needed between sets.

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Crunchy Cheddar Chicken with Bacon Mash

Juicy chicken cutlets coated in a crispy cheddar-pork rind crust, oven-baked and served with creamy mashed cauliflower.

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.

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Shoulder Anatomy