Ah, that was heaven - as I rode my bike home, I thought probably the only other thing that can lay claim to being such enjoyable morning is the flush of mild discovery in a rare book room! The weather is clement, summer is almost over (that is a good thing) and I set up a session with Josh as I have my annual physical later (overscheduled primary care doc, you take the slot they give you!) and didn't want to miss Thursday's workout again.
I actually haven't squatted since January, due to one thing another (Rome, mega-run training, injury, PT, training cycle), and it was surprisingly good. We just did goblet squats this week and will have a session next Thursday where I put the bar on my back again, I have a bit of a mental block on that. Not sure this is exactly what we did, but along these lines
4 x 10 kettlebell squat (with box), 18lb, 3 seconds tempo + 2 seconds hold at the bottom
3 x 10 Romanian DL, 8lb (?) kettlebell, slow down and pause at the bottom
hamstring curls with ball: 4 x 6 (3 seconds tempo on roll out, keeping hips high)
a knee band thing
possibly one other thing?
Super-enjoyable - no better way to spend discretionary income as far as I am concerned...
1hr lower body
10mi relaxing bike