Wed 5/1/2013(pm):
5’ elliptical
self-massage
jav stretches
flexibility checks
yoga(10 poses)
15’ ice (r. shoulder)
night weight: 156
Thu 5/2/2013(am):
morning weight: 154
thrower’s warm-up
250 reps core
stretch core
Sat 5/4/2013
thrower’s warm-up
jav throwing
3x5:
-bench@135
-pull-ups@bw
1x10 upperbody circuit (10 exercises)
1x20:
-shoulder complex
-band pulls
-pullover stretch (on stability ball)
Mon 5/6/2013(am)
thrower’s warm-up
self-massage
notes:
-throwing went well. finally had a few with nice flight but those tended to be at a lower angle than I liked. standing throws reaching easily over 100, 3-steps making it to about 150. may have been possible that at this point I could throw the 185 ft my initial goal is with a full approach. still need jav boots to do that though 
will be throwing on grass probably for a while, probably will just use an old pair of light cleats
-need to work on a harder push for the penultimate and a more solid block to come up and over
-found a working cue to allow my body to have shoulder hip and shoulder arm separation. as my hip begins to come through with the landing of my block leg, I try to relax and reach back as far as I can to the javelins original location before I began to rotate. feel a big stretch, jav saw good flight and made sure that I didn’t force the throw but instead had a long pull, stretch reflex means everything after that was essentially automatic. I know I can throw wayyy further because I couldn’t go in too aggressively without timing getting all messed up, but once my technique is down I’m almost certain I’m looking at 60m being a reasonable goal for next year. stretch reflex I know can take way more force, but just couldn’t get everything to fit together
-wrist elbow and shoulder all kind of tender, but in an out of condition, not an injured, way. huge amounts of doms in obliques, abs and lats. none in rotator cuff or back. Sweet!