Day 1 of new training

I'm preparing for a Javelin Competition in September, so bearing in mind I've only thrown 6 spears in the last 12 months at a competition last year, and I've not thrown one properly for about 14 years I thought I'd better do some preparation!

Lower Body 1 plus Low Rate Power Rowing

2k wu - 7:29.7 - 1:52.4 - r20 (400m easy c.1:56, 100m hard c.1:38, repeated 4 times)

Jump Squats - 10 x Bar (20kg), 3 x 10 x 70kg - focus on drive and height

Depth Jumps - 2 x 10 - Mid Thigh Height Wall, drop off to floor and then bounce off floor as high as possible and into tuck position. Emphasis on bounce and snappy movement.

Bounding - 20-25m grass patch (about 6 - 8 strides per rep)

Right Leg Hop (almost collapsed on second hop!)
Left Left Hop (not much easier...)
Bounding (alternate legs - height and distance)
High Skip (Vertical height and arms tall)
Broad Jumps (explosive movements)
Crossovers (same strides as when javelin is withdrawn)

(with all bounding drills, emphasis on keeping time in contact with floor to a minimum and explosive movements)

3 x 1'/1' off - max drag, low rate

302m - 1:39.3 - r17
311m - 1:36.4 - r19
300m - 1:40.0 - r20

15 minutes of stretching from toe to head.
For each stretch, 6 seconds in first position then 6 more seconds further into the stretch until it becomes uncomfortable.

2k cd - 7:53.6 - 1:58.4 - r19

2mins recumbent bike to check HR, back under 110 within 40 seconds.


Summary

My legs are shot to pieces. Struggled to climb up the stairs out of the gym. Still put in around 5k of rowing on top of what was an explosive and elastic power session.

I was going to see I'll feel this one tomorrow, but I can already feel it. Inner quads, outer quads and glutes mainly.

May rest tomorrow, the next one is CORE....grrr