Today was more of an off-day, took some time to drive to a town nearby and finished my work for the week.
My goal is to do SPT 3, strength training, and stretching, short and intensive. I will shoot no arrows today and instead do two intensive sessions tomorrow and on Sunday (220 arrows in total).
I want to do 30 minutes of strength training, 15 minutes of SPT3, and 1 hour of stretching.
Review: I did the strength training as planned (multiple shoulder muscle rounds, biceps, triceps, core, legs and rows. Instead of SPT3, I did SPT2 (power instead of flexibility), it was quite tough but I noticed a flaw in my technique as my bow arm didn't form the barrel of the gun but was tilted to the inside (causing more muscle stress in full draw), I will try to focus on that issue in my next shooting sessions. Finally, I finished the evening with multiple stretches, while talking with my girlfriend in the dark of our yurt :).
Current training effort this week:
Monday - ~100 arrow session, 25 pushups, 40 crunches, shoulder mobility training
Tuesday - Running session to Monte Calvo (400 m up, around 6 km forth & back) in 01:01:29, stretching session of the legs and shoulders
Wednesday - 80 arrows (65 from 20m, 15 for warm-up from 5 & 7 m), 16 minutes SPT 1, 25 pushups, 40 crunches
Thursday - 100 arrows (80 from 20m), 25 pushups, 20 crunches & 10 lunges
Friday - 30 min strength training, 15 min SPT2, 40 min stretching
Training goal for the week:
1. Around 500 arrows (280/500)
2. ~ 2 hours of endurance training (1/2)
3. 220 minutes of stretching (55/180)
4. 210 minutes of strength training (56/180)
5. SPT1 (1/2) SPT2 (1/1) SPT3 (0/1)