WTF is an isometric squat?

This is not me

I encountered my first Iso-metric squat today, who ever invented these needs a good kicking, i mean what's the point of trying to play i'm a little teapot while holding in the biggest fart you wil ever do?

Then just for a little more pain your legs start shaking uncontrollably, giving you the choice of
1. hold the "position" for another 15 seconds hoping no one can see you or
2. fall to the floor head first towards the corner of the cofee table.
I chose the latter for the win.
today's session consisted of sleeping in due to not seting my alarm properly, getting home at 7:30pm to remember I didn't charge the light for my road bike as i wanted to do my hill climb repreats.

I just worked out my cassette ratio is different where i've been doing my sets in the 13th rather than the 15th reccommended, no wonder I couldn't get the cadence I was after. then again 70kph on an indoor trainer isnt to shabby either, well for me.

So the indoor trainer is was to be...again.
Todays session was Spinervals 3.0 suffer 'o rama

Warm up
3x30 seconds effort
1 minute spin
5x1 killer minutes
2 minute spin
5 minute tempo effort (10 seconds seated/10 seconds standing)
SQUATS!!! as many you can do in 30 seconds plus hold the last one for 1 minute
2 minute spin
5x45 seconds effort
2 minute spin
4 minute tempo effort (15 seconds seated/15 seconds seated)
more SQUATS!!! as many you can do in 30 seconds plus hold the last one for 45 seconds
2 minute spin
5x30 seconds sprint
1 minute spin
3x20 seconds sprint
Cool down