Back Squat 3-3-3-3-3 (2s pause at the bottom of the 3rd lift)
3×10 close stance goblet squats
WOD Notes: This squat day is as much about ideal positioning as it is about moving heavy weight. Focus on maintaining a stable position at the bottom of that 3rd squat and try to keep from continually sinking during the pause. This will limit the overall weight you move but will give you a great leg day and help to refine your technique.
Community Notes: Happy Birthday to two of our newer ICAers: Watson and Gisela!
Nutrition Note: Day 8 of 40. Today’s food guide takes you to Panera Bread. If Panera is an option for you, you can choose from several grain bowls and salads to keep in line with the nutrition challenge. Their online menu (found HERE) is helpful in that it allows you to customize your meal and see what happens to the macros. For example, if you order the Mediterranean grain bowl without cheese, it comes out to 29F/67C/40P for a total of 690 cal. If I were ordering this meal, I’d likely remove the lemon tahini and hummus which changes the profile to 14F/56C/36P for a total of 480 cal. As always, it is beneficial to plan and create your meal before you get to the restaurant so you know how that meal will fit your plan!