•The lectin content specifically soybean agglutinin (SBA), which is known to cause increased intestinal permeability; this is the initial factor in predispositioning an individual to auto-immune reactions.
•The saponin content, which in the cause of SPI, is the highest out there: 10,600 mg/kg. Saponins , due to their soap-like nature, affect the GI membrane by literally binding to cholesterol molecules, which make up out cell walls, and leaving gaps—further exacerbating the increased intestinal permeability.
•Phytate: The phytate in soy binds to minerals such as Zn, Ca, Mg, and Fe, causing micronutrient deficiencies and impairing absorption from dietary sources.
•Protease inhibitors, specially anti-trypsin: It’s already a less than desirable form of protein, but the fact that protease inhibitors are present in soy affect overall protein digestion from other sources, as well. While the PDCAAs and BPV are relatively high with soy, this is an extremely limiting factor is the actual net utilization.
•Isoflavones: Most soy products will attempt to pitch this based on some very weak studies regarding isoflavone and cardiovascular disease, as well as prostate cancer. Hypothyroid function, alterations sin menstrual cycles, cessation of menstrual cycles in pre-menopausal women, decreased libido, gynomastia, and hypogonadism are all side effects of SUPPLEMENTAL soy intake secondary to the phtyoestrogen content.
•Goitrogens: The same isoflavones, specifically genistein and daidzen, cause goiter, or swelling (inflammation) and dysfunction of the thyroid gland.
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of banded hamstring mobility work
+
3-5 minutes of the following:
run 100 meters
5 indian push-ups
5 goblet squats
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Squat Intense/Upper Body Pull + Aerobic % Work
A1. Front Squat @ 30×1, 6 reps x 4 sets, rest 1:30 between sets.
75% of your 3 rep max front last week
A2. DB Bent Over Row @ 30×1, 8/each arm x 4 sets, rest 1:30 between sets.
B. 15 Minutes on the Clock:
Every 5 Minutes Complete the following 3 Minute AMRAP of:
3 Ring Rows
6 Box Jumps
9 Kettlebell Swings
B. Fitness Phase
Oly Intense + Squat Intense Iso-3rd Week/Upper Body Push + AMRAP High %
A. Front Squat @ 30×1, 6 reps x 4 sets, rest 2 minutes between sets.
65% of your 3 rep max from last week
B1. DB Split Squats Pause @ 22×1, 6/each leg x 4 sets, rest 1 minute between sets.
B2. DB Bench Press @ 3-4 reps x 4 sets, rest 1 minute between sets.
Go Up in weight from September 8th
C. AMRAP 10 Minutes of the following:
3 Power Cleans @ 135/95, 115/75 lbs
6 Pull-Ups or Burpees
9 Air Squats
C. Competition Phase
Back Squat Intense + Snatch Moderate + Clean and Jerk Moderate + Upper Body Pull/Single Leg + Gymnastics Based Grinder
AM Session
A. High Bar Back Squat @ 20×1, 3 reps x 6 sets @ 75%, rest 2-3 minutes between sets.
B. Squat Snatch of the following weights:
81%, 1 rep every 60 seconds x 8 sets,
C. Clean and Jerk of the following weights:
83%, 1 rep every 45 seconds x 6 minutes- 8 reps in total
D1. Muscle-Ups, 4-5 repetitions x 3 sets, rest 1:30 between sets
You can break up into 2 sets at most
D2. DB Split Squats Pause @ 22×1, 6/each leg x 3 sets, rest 2 minutes between sets.
+
Rest 3 Hours
+
PM Session:
30 Minutes on the Clock: Top of Every 6 Minutes complete the following:
50 Double Unders
5 Power Cleans @ 165/105 lbs
10 Toes to Bar
350 Meter Row(Women-300 Meters)
Scaled double unders if they are a problem or newer to comp phase
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