Vanquish Newsletter
"You don't rise to the level of your goals. You fall to the level of your systems." — James Clear
๐ฌ Week 7: Lights, Camera... Action!
This week in Achilles is all about stepping into the spotlight. With a fun Movie Titles theme, Week 7 brings a mix of heavy lifting, fast-paced conditioning, gymnastics skills, and muscular endurance. As we move deeper into the cycle, the workouts are designed to build confidence, challenge your fitness, and prepare you for what's ahead.
Expect opportunities to lift heavy, move efficiently, and push your engine—all while continuing to develop the strength and skills that make you a well-rounded athlete.
๐ฅ This Week's Feature Presentation:
๐๏ธ Strength: Snatch technique, heavy sumo deadlifts, strict press, and front squats.
โค๏ธ Conditioning: Rowing, running, biking, kettlebells, burpees, clean & jerks, and longer endurance pieces.
๐คธ Skills: Bar muscle-ups, toes-to-bar, handstand push-ups, double unders, and more.
๐ช Accessory Focus: Give some extra attention to the smaller stabilizing muscles—they'll pay dividends as the weights continue to increase.
Every workout stands on its own, but you'll get the most out of this week by showing up consistently. Trust the process, embrace the challenge, and remember that progress comes from stacking quality days together.
๐ฌ Grab your popcorn... it's time to be the star of your own fitness story! ๐ฅ
๏ปฟ
THE VANQUISH GAUNTLET IS COMING ๐ฅ
Grab a partner and get ready to throw down in our in-house summer competition.
Details:
• ๐
Date: July 25
• โฐ Time: 8:00 AM start
• ๐ฏโ๏ธ Teams: Partner competition
• ๐ฅ Workouts: Released as we get closer
Expect high energy, great vibes, and a chance to test your fitness alongside your community.
Lock in your partner and sign up today.
๐ฅฉ๐ช Strength Isn't Just Built in the Gym
You already know lifting weights matters—but pairing it with enough protein may be one of the best investments you can make in your long-term health.
New research suggests that the current minimum recommendations for exercise and protein are designed to prevent disease, not help you build strength, maintain muscle, and thrive as you age. The goal shouldn't be to do the minimum—it should be to build a body that serves you for decades.
Train hard. Eat your protein. Future you will thank you.
๐ Read the full article here
STOP TRAINING AROUND PAIN. FIX IT.
That shoulder that won’t quiet down.
Knees that hate squats.
Hips that feel locked no matter how much you stretch.
You don’t have to work around it anymore.
At Innovate Sports Medicine, Lara (your on-site Athletic Trainer + Gym Manager) will pinpoint the real issue, treat it, and give you a clear plan to keep training—without guessing or sitting on the sidelines.
No band-aids. No fluff. Just real answers and real progress.
If it’s been bothering you, it’s time to handle it. ๐ช
Show up. Put in the work. Let’s go. ๐ฅ
