On saturday:
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4 x lrlrlr
4x220m @ 60% 30s rest
circuits (incline bench, pull overs, ghr, ovh squat)
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On monday:
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multiple medball throws (backwards ovh, forwards, side twists, jav like)
double footed hurdle hops 3 x 5 hurdles
javelin throw > lots of @ 600 / 800g
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My javelin is improving. I believe I was flexing my elbow too much and was holding the javelin like a tennis racket. I feel much more comfortable and throw more with the 800g than the 600g one. Right now I am throwing from standing and from 3 step since it was awful to see it fly, it landed backwards, etc. I just also got the feeling of the quick quick plant and felt the pull on the javelin.