from my own experiences i would have followed something like this during the summer months ie competing months.......
week with competition at weekend........
monday - lifting
* warm up - jog/stretch
* cleans/snatch 55% X 6,6,5,5,4,4 [4 - 5 minutes rest between sets]
outside between sets throwing 4kg med ball up in air from clean/snatch starting point for the number given of cleans/snatch per set
* squats 55% X 6,6,5,5,4,4 [4 - 5 minutes rest between sets]
outside between sets with small depth jumps over a hurdle or similar - i remember doing box jumps at dave's house for example, again for the number indicated for what reps you were doing for the actual squat
*incline bench 55% X 6,6,5,5,4,4 [4 - 5 minutes between sets]
heavy med ball chest pushes against wall or clap press ups between sets for the number indicated for what resp you were doing during the incline
*core work - whatever i fancied doing a list - disc twists, crunches, hypers, different holding positions, swiss ball work etc etc
.........exercises changed for ex. normal back squats changed to front squats, cleans to snatch, different bench angles ancillary exercises could be fitted in if something in particular needed specific work, things like pullovers etc could also be done but at different times of the year tbh................emphasis on this stuff during the summer was speed work with everything being maximum effort upon moving the bar as quick as possible.
tuesday - throwing session........OR not!
* warm up - jog/stretch/footdrills
* javelin throwing - maybe 40 throws total, or i'd stop when i thought i'd done what i needed to do, this was always the case really - i never stuck to a strict number.
.......a note on this session i only threw when i wanted to and was never strict with the actual fact of throwing, for ex. if i'd competed on the sunday before and was competing the next weekend i wouldn't really want to actually throw mid week as i didn't need to.......HOWEVER! in the winter i'd be very strict and throw whatever the conditions and be very regular in my throwing of javelins.........i'll talk about this in another post sometime.
wednesday - rest/stretching, maybe a swim
thursday - short sprints/medi ball/OHS/run up drills
* warm up - jog/stretch/footdrills
* medi ball throws - 5 exercises [speed/power related and jav specific] - low in number but high intensity - lots of rest between sets OR overhead shot throws using 4kg shot [inc. sideways and forwards]
* run up drills - could be any particular focus i had, or something i felt needed working on, or just general "no head clutter" rhythmic running.
* sprints - which would be my own jav run up in length and rather than like a sprint start, they would be more progressive or rather i should say the same style as my jav run up ie fast at the start and then maintain the gained speed during the X overs - this would be my style of sprint.
friday - rest
saturday - rest
sunday - compete
after chatting to lasher he reckons the 55% we were doing is too light and maybe around the 60 - 65% is what is required.........i must admit that 55% in the olympics did feel a bit too light tbh.......but felt great when squating......
i don't know i'm not a strength and conditioning coach.......but it's just a small snipet of what i did do in the summer of 2000.........
my nephew mike does this........
tuesday - throwing session
thursday - throwing session
........nice and simple!