Author: Fi Silk

Gym 10 min warm up Stretch FF protocol:LoungeATY (all ES)Overhead arms on bench Handstands:3 x 7 x shoulder shrugs90s Repeat Stretch FF protocol:LoungeLying on arm at right anglesOverhead arms on bench...

Gym 10 min warm up FL/PE1 Tuck hollow body hold3 x 60s FL/PE1 Mobility3 x 5 x cat cowAs rest SPL/PE13 x 15 x scapular shrug SPL/PE1 mobility As rest3 x...

Morning stretch 15min

Stretch 3 min lat foam rolling ES3 min ball shoulder blades ES3 min ball hip ES 90s stick on arms90s ballES 22 x 20s dynamic + 40s holdShoulders and hips mostly...

Workshop 3 hour GST workshop run by Wes and the team from Forma GST. Totally brilliant. Must write up my notes!

Gym 10 min general and wrist warm upThey are tired after yesterday 4 min lat / underarm rolling ES 10 x ab wheel rollouts 6 min free play HS kick ups...

Climbing Did a comp! My second. Was harder than my first, but still good fun and nice to be challenged. 

Workout at Vauxwall 5 min warm up 4 min underarm/lat rolling ES 3 x Lounge stretchOverhead dislocates thingBehind the body same thing, overhand grip 3 x 7 x HS shrugs90s rests...

Gym Swiss ball pikes Ab wheel standing to max x 3 sets of 4 reps 8ish ring dips with RTO5 x STC 5 x 2 x ring MUToSBL hold

Gym Messed up foot yesterday so all upper body and no cardio (let alone walking) for a while. The Ikea shelving unit definitely came off worse though. 10min general warm up...