:root{--brand:#d9ff00;--brand-dim:#d9ff001f;--bg:#030303;--surface:#030303;--surface2:#111;--border:#ffffff0f;--border2:#ffffff1a;--text:#e8e8e0;--muted:#e8e8e09e;--faint:#e8e8e066;--red:#ef4444;--blue:#60a5fa;--violet:#c4b5fd;--amber:#fb923c;--body-font:"Poppins", system-ui, sans-serif}[data-astro-cid-7h4krelb]{box-sizing:border-box;margin:0;padding:0}body{background:var(--bg);color:var(--text);font-family:var(--body-font);-webkit-font-smoothing:antialiased;line-height:1.75}sup[data-astro-cid-7h4krelb].cite{color:var(--brand);cursor:pointer;vertical-align:super;border-radius:3px;margin-left:2px;padding:0 1px;font-size:.7em;font-weight:700;line-height:0;transition:background .15s}sup[data-astro-cid-7h4krelb].cite:hover,sup[data-astro-cid-7h4krelb].cite:focus-visible{background:#d9ff002e;outline:none}.cite-pop[data-astro-cid-7h4krelb]{z-index:10000;color:#e8e8e0d9;opacity:0;pointer-events:none;background:#030303;border:1px solid #d9ff0052;border-radius:12px;width:max-content;max-width:340px;padding:13px 15px;font-size:12.5px;line-height:1.55;transition:opacity .18s,transform .2s cubic-bezier(.16,1,.3,1);position:fixed;transform:translateY(6px)scale(.98);box-shadow:0 16px 48px #0009,0 0 0 1px #d9ff000f}.cite-pop[data-astro-cid-7h4krelb].show{opacity:1;pointer-events:auto;transform:none}.cite-pop[data-astro-cid-7h4krelb] .cp-item[data-astro-cid-7h4krelb]{gap:9px;display:flex}.cite-pop[data-astro-cid-7h4krelb] .cp-item[data-astro-cid-7h4krelb]+.cp-item[data-astro-cid-7h4krelb]{border-top:1px solid #ffffff12;margin-top:10px;padding-top:10px}.cite-pop[data-astro-cid-7h4krelb] .cp-num[data-astro-cid-7h4krelb]{color:var(--brand);font-variant-numeric:tabular-nums;flex-shrink:0;min-width:14px;font-size:11px;font-weight:800}.cite-pop[data-astro-cid-7h4krelb] .cp-txt[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--text);font-weight:600}.cite-pop[data-astro-cid-7h4krelb] .cp-txt[data-astro-cid-7h4krelb] .src[data-astro-cid-7h4krelb]{color:var(--faint);font-style:italic}@media print{.cite-pop[data-astro-cid-7h4krelb]{display:none!important}}.cover[data-astro-cid-7h4krelb]{background:var(--bg);text-align:center;border-bottom:1px solid var(--border);flex-direction:column;justify-content:center;align-items:center;min-height:100vh;padding:80px 40px;display:flex;position:relative;overflow:hidden}.cover-grid[data-astro-cid-7h4krelb]{pointer-events:none;background-image:linear-gradient(#d9ff000a 1px,#0000 1px),linear-gradient(90deg,#d9ff000a 1px,#0000 1px);background-size:48px 48px;position:absolute;inset:0;mask-image:radial-gradient(at 50% 40%,#000 0%,#0000 75%)}.cover-glow[data-astro-cid-7h4krelb]{pointer-events:none;background:0 0;width:680px;height:360px;position:absolute;top:-40px;left:50%;transform:translate(-50%)}.cover-eyebrow[data-astro-cid-7h4krelb]{letter-spacing:.32em;text-transform:uppercase;color:var(--brand);margin-bottom:30px;font-size:11px;font-weight:700;position:relative}.cover-title[data-astro-cid-7h4krelb]{letter-spacing:-.035em;color:var(--text);max-width:15ch;margin-bottom:24px;font-size:clamp(38px,7vw,92px);font-weight:800;line-height:.9;position:relative}.cover-title[data-astro-cid-7h4krelb] span[data-astro-cid-7h4krelb]{color:var(--brand)}.cover-rule[data-astro-cid-7h4krelb]{background:var(--brand);width:88px;height:3px;margin:0 auto 28px}.cover-sub[data-astro-cid-7h4krelb]{color:var(--muted);max-width:48ch;margin-bottom:14px;font-size:clamp(16px,2vw,20px);font-weight:300;line-height:1.6;position:relative}.cover-quote[data-astro-cid-7h4krelb]{color:var(--brand);margin-bottom:44px;font-size:14px;font-style:italic;position:relative}.cover-meta[data-astro-cid-7h4krelb]{flex-wrap:wrap;justify-content:center;align-items:center;gap:14px;display:flex;position:relative}.cover-badge[data-astro-cid-7h4krelb]{letter-spacing:.1em;text-transform:uppercase;color:var(--brand);background:#d9ff000d;border:1px solid #d9ff0040;border-radius:50px;align-items:center;gap:8px;padding:8px 18px;font-size:11px;font-weight:600;display:inline-flex}.cover-author[data-astro-cid-7h4krelb]{color:var(--faint);letter-spacing:.08em;text-transform:uppercase;width:100%;margin-top:8px;font-size:12px;font-weight:500}.cover-disclaimer[data-astro-cid-7h4krelb]{color:#ef4444b3;text-align:center;background:#ef444412;border-top:1px solid #ef444426;padding:12px 40px;font-size:10px;line-height:1.5;position:absolute;bottom:0;left:0;right:0}.page-wrapper[data-astro-cid-7h4krelb]{grid-template-columns:272px 1fr;max-width:1320px;margin:0 auto;display:grid}@media (width<=960px){.page-wrapper[data-astro-cid-7h4krelb]{grid-template-columns:1fr}.sidebar[data-astro-cid-7h4krelb]{display:none}}.sidebar[data-astro-cid-7h4krelb]{border-right:1px solid var(--border);scrollbar-width:none;height:100vh;padding:40px 22px;position:sticky;top:0;overflow-y:auto}.sidebar[data-astro-cid-7h4krelb]::-webkit-scrollbar{width:0;height:0;display:none}.sidebar-logo[data-astro-cid-7h4krelb]{letter-spacing:.26em;text-transform:uppercase;color:var(--brand);margin-bottom:4px;font-size:11px;font-weight:700;text-decoration:none;display:block}.sidebar-tag[data-astro-cid-7h4krelb]{color:var(--faint);letter-spacing:.18em;text-transform:uppercase;margin-bottom:26px;font-size:9px;display:block}.toc-section-label[data-astro-cid-7h4krelb]{letter-spacing:.2em;text-transform:uppercase;color:#e8e8e0d9;padding:14px 8px 6px;font-size:9px;font-weight:700;display:block}.toc-link[data-astro-cid-7h4krelb]+.toc-section-label[data-astro-cid-7h4krelb]{border-top:1px solid var(--border);margin-top:12px}.toc-link[data-astro-cid-7h4krelb]{color:#e8e8e080;border-left:2px solid #0000;border-radius:6px;padding:5px 8px;font-size:12px;font-weight:400;line-height:1.4;text-decoration:none;transition:color .15s,background .15s;display:block}.toc-link[data-astro-cid-7h4krelb]:hover{color:var(--text);background:#ffffff0a}.toc-link[data-astro-cid-7h4krelb].active{color:var(--brand);border-left-color:var(--brand);background:#d9ff000f}.toc-divider[data-astro-cid-7h4krelb]{background:var(--border);height:1px;margin:10px 8px}.content[data-astro-cid-7h4krelb]{min-width:0;max-width:860px;padding:72px 72px 140px}@media (width<=720px){.content[data-astro-cid-7h4krelb]{padding:44px 24px 90px}}.part-divider[data-astro-cid-7h4krelb]{margin:0 0 64px;padding:0}.part-divider[data-astro-cid-7h4krelb]:not(:first-child){margin-top:40px}.part-kicker[data-astro-cid-7h4krelb]{letter-spacing:.3em;text-transform:uppercase;color:var(--brand);margin-bottom:12px;font-size:11px;font-weight:700}.part-name[data-astro-cid-7h4krelb]{letter-spacing:-.03em;color:var(--text);font-size:clamp(30px,5vw,56px);font-weight:800;line-height:1}.part-line[data-astro-cid-7h4krelb]{background:linear-gradient(90deg, var(--brand), transparent);width:100%;height:1px;margin-top:22px}.section-header[data-astro-cid-7h4krelb]{border-bottom:1px solid var(--border);margin-bottom:40px;padding-bottom:24px}.section-eyebrow[data-astro-cid-7h4krelb]{letter-spacing:.3em;text-transform:uppercase;color:var(--brand);background:#d9ff000d;border:1px solid #d9ff0033;border-radius:4px;align-items:center;gap:8px;margin-bottom:14px;padding:4px 12px;font-size:9px;font-weight:700;display:inline-flex}.section-title[data-astro-cid-7h4krelb]{letter-spacing:-.025em;color:var(--text);font-size:clamp(28px,4vw,46px);font-weight:800;line-height:1.05}.h2[data-astro-cid-7h4krelb]{letter-spacing:-.015em;color:var(--brand);margin:56px 0 26px;font-size:clamp(20px,2.5vw,27px);font-weight:700;line-height:1.2}.h2[data-astro-cid-7h4krelb]:first-child{margin-top:0}.h3[data-astro-cid-7h4krelb]{color:var(--text);margin:30px 0 10px;font-size:17px;font-weight:700;line-height:1.3}.body[data-astro-cid-7h4krelb]{color:#e8e8e0d1;max-width:66ch;margin-bottom:18px;font-size:15.5px;font-weight:300;line-height:1.85}.body[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--text);font-weight:700}.body[data-astro-cid-7h4krelb] em[data-astro-cid-7h4krelb]{color:var(--text);font-style:normal;font-weight:600}.lead[data-astro-cid-7h4krelb]{color:#e8e8e0b8;background:#d9ff0008;border-left:3px solid #d9ff0073;border-radius:0 8px 8px 0;max-width:64ch;margin-bottom:34px;padding:20px 24px;font-size:17px;font-style:italic;font-weight:400;line-height:1.8}.callout[data-astro-cid-7h4krelb]{border:1px solid;border-radius:10px;max-width:66ch;margin:26px 0;padding:18px 22px}.callout-label[data-astro-cid-7h4krelb]{letter-spacing:.24em;text-transform:uppercase;align-items:center;gap:7px;margin-bottom:8px;font-size:9px;font-weight:700;display:flex}.callout-body[data-astro-cid-7h4krelb]{color:#e8e8e0cc;font-size:14px;font-weight:300;line-height:1.75}.callout-body[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--text);font-weight:600}.callout-research[data-astro-cid-7h4krelb]{background:#d9ff000a;border-color:#d9ff0033}.callout-research[data-astro-cid-7h4krelb] .callout-label[data-astro-cid-7h4krelb]{color:var(--brand)}.callout-doctor[data-astro-cid-7h4krelb]{background:#ef44440f;border-color:#ef44444d}.callout-doctor[data-astro-cid-7h4krelb] .callout-label[data-astro-cid-7h4krelb]{color:var(--red)}.callout-coach[data-astro-cid-7h4krelb]{background:#d9ff0012;border-color:#d9ff0066}.callout-coach[data-astro-cid-7h4krelb] .callout-label[data-astro-cid-7h4krelb]{color:var(--brand)}.callout-honest[data-astro-cid-7h4krelb]{background:#fb923c0f;border-color:#fb923c4d}.callout-honest[data-astro-cid-7h4krelb] .callout-label[data-astro-cid-7h4krelb]{color:var(--amber)}.table-wrap[data-astro-cid-7h4krelb]{border:1px solid var(--border);border-radius:10px;margin:22px 0;overflow-x:auto}table[data-astro-cid-7h4krelb]{border-collapse:collapse;width:100%;font-size:13.5px}thead[data-astro-cid-7h4krelb] tr[data-astro-cid-7h4krelb]{background:#d9ff0014;border-bottom:1px solid #d9ff0033}thead[data-astro-cid-7h4krelb] th[data-astro-cid-7h4krelb]{text-align:left;letter-spacing:.14em;text-transform:uppercase;color:var(--brand);white-space:nowrap;padding:11px 14px;font-size:10px;font-weight:700}tbody[data-astro-cid-7h4krelb] tr[data-astro-cid-7h4krelb]{border-bottom:1px solid #ffffff08}tbody[data-astro-cid-7h4krelb] tr[data-astro-cid-7h4krelb]:last-child{border-bottom:none}tbody[data-astro-cid-7h4krelb] td[data-astro-cid-7h4krelb]{color:#e8e8e0c7;vertical-align:top;padding:10px 14px;line-height:1.5}tbody[data-astro-cid-7h4krelb] td[data-astro-cid-7h4krelb]:first-child{color:var(--text);font-weight:600}td[data-astro-cid-7h4krelb] .note[data-astro-cid-7h4krelb]{color:var(--faint);margin-top:3px;font-size:11px;display:block}.yes[data-astro-cid-7h4krelb]{color:var(--brand);font-weight:700}.blist[data-astro-cid-7h4krelb]{flex-direction:column;gap:15px;max-width:64ch;margin:14px 0 22px;list-style:none;display:flex}.blist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb]{color:#e8e8e0cc;padding-left:20px;font-size:15px;font-weight:300;line-height:1.8;position:relative}.blist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb]:before{content:"";background:var(--brand);opacity:.75;border-radius:50%;width:6px;height:6px;position:absolute;top:12px;left:0}.blist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--text);font-weight:700}.nlist[data-astro-cid-7h4krelb]{counter-reset:n;flex-direction:column;gap:20px;max-width:64ch;margin:14px 0 22px;padding-left:4px;list-style:none;display:flex}.nlist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb]{counter-increment:n;color:#e8e8e0d1;padding-left:40px;font-size:15px;font-weight:300;line-height:1.8;position:relative}.nlist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb]:before{content:counter(n);width:26px;height:26px;color:var(--brand);background:#d9ff001a;border:1px solid #d9ff004d;border-radius:7px;justify-content:center;align-items:center;font-size:12px;font-weight:700;display:flex;position:absolute;top:1px;left:0}.nlist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--text);font-weight:700}.figure[data-astro-cid-7h4krelb]{border:1px solid var(--border);background:var(--surface);border-radius:14px;margin:30px 0;overflow:hidden}.figure-stage[data-astro-cid-7h4krelb]{justify-content:center;padding:26px 26px 10px;display:flex}.figure[data-astro-cid-7h4krelb] svg[data-astro-cid-7h4krelb]{max-width:100%;height:auto}.figure-caption[data-astro-cid-7h4krelb]{color:var(--muted);border-top:1px solid var(--border);padding:12px 22px 18px;font-size:12.5px;line-height:1.6}.figure-caption[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--brand);font-weight:700}.fig-grid[data-astro-cid-7h4krelb]{grid-template-columns:1fr 1fr;gap:14px;margin:30px 0;display:grid}@media (width<=640px){.fig-grid[data-astro-cid-7h4krelb]{grid-template-columns:1fr}}.duo[data-astro-cid-7h4krelb]{grid-template-columns:1fr 1fr;gap:16px;margin:26px 0;display:grid}@media (width<=640px){.duo[data-astro-cid-7h4krelb]{grid-template-columns:1fr}}.duo-card[data-astro-cid-7h4krelb]{border:1px solid;border-radius:10px;padding:20px}.duo-card[data-astro-cid-7h4krelb].can{background:#d9ff000a;border-color:#d9ff0038}.duo-card[data-astro-cid-7h4krelb].cannot{background:#ef44440a;border-color:#ef444438}.duo-head[data-astro-cid-7h4krelb]{letter-spacing:.16em;text-transform:uppercase;margin-bottom:14px;font-size:11px;font-weight:700}.duo-card[data-astro-cid-7h4krelb].can .duo-head[data-astro-cid-7h4krelb]{color:var(--brand)}.duo-card[data-astro-cid-7h4krelb].cannot .duo-head[data-astro-cid-7h4krelb]{color:var(--red)}.pyramid[data-astro-cid-7h4krelb]{flex-direction:column;align-items:center;gap:6px;margin:30px 0;display:flex}.pyr-row[data-astro-cid-7h4krelb]{background:#d9ff000d;border:1px solid #d9ff0040;border-radius:8px;justify-content:space-between;align-items:center;gap:14px;min-height:54px;padding:10px 22px;display:flex}.pyr-row[data-astro-cid-7h4krelb] .pyr-name[data-astro-cid-7h4krelb]{color:var(--text);font-size:13.5px;font-weight:700}.pyr-row[data-astro-cid-7h4krelb] .pyr-tag[data-astro-cid-7h4krelb]{color:var(--muted);font-size:11px}.pyr-1[data-astro-cid-7h4krelb]{background:#d9ff0033;border-color:#d9ff008c;width:100%}.pyr-2[data-astro-cid-7h4krelb]{background:#d9ff0029;border-color:#d9ff0075;width:88%}.pyr-3[data-astro-cid-7h4krelb]{background:#d9ff001f;border-color:#d9ff0061;width:76%}.pyr-4[data-astro-cid-7h4krelb]{background:#d9ff0017;border-color:#d9ff004d;width:64%}.pyr-5[data-astro-cid-7h4krelb]{background:#d9ff000f;border-color:#d9ff003d;width:52%}.pyr-6[data-astro-cid-7h4krelb]{background:#d9ff000a;border-color:#d9ff002e;width:42%}.phase-banner[data-astro-cid-7h4krelb]{background:var(--brand);color:#030303;border-radius:10px;flex-wrap:wrap;justify-content:space-between;align-items:center;gap:8px;margin:44px 0 8px;padding:16px 24px;display:flex}.phase-banner-name[data-astro-cid-7h4krelb]{letter-spacing:.1em;text-transform:uppercase;font-size:14px;font-weight:800}.phase-banner-weeks[data-astro-cid-7h4krelb]{letter-spacing:.08em;text-transform:uppercase;opacity:.7;font-size:12px;font-weight:600}.phase-goal[data-astro-cid-7h4krelb]{color:var(--faint);margin-bottom:18px;font-size:13px}.phase-goal[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--brand);font-weight:600}.day-label[data-astro-cid-7h4krelb]{letter-spacing:.2em;text-transform:uppercase;color:var(--brand);padding:12px 14px 6px;font-size:10px;font-weight:700}.option-tabs[data-astro-cid-7h4krelb]{flex-wrap:wrap;gap:8px;margin:24px 0 4px;display:flex}.option-tab[data-astro-cid-7h4krelb]{border:1px solid var(--border2);font-family:var(--body-font);color:#e8e8e080;cursor:pointer;background:0 0;border-radius:50px;padding:8px 18px;font-size:12px;font-weight:600;transition:all .15s}.option-tab[data-astro-cid-7h4krelb]:hover{color:var(--text);border-color:#d9ff004d}.option-tab[data-astro-cid-7h4krelb].active{color:var(--brand);background:#d9ff001a;border-color:#d9ff0066}.option-panel[data-astro-cid-7h4krelb]{display:none}.option-panel[data-astro-cid-7h4krelb].active{display:block}.ex-card[data-astro-cid-7h4krelb]{border:1px solid var(--border);background:var(--surface);border-radius:12px;margin-bottom:16px;overflow:hidden}.ex-head[data-astro-cid-7h4krelb]{border-bottom:1px solid var(--border);flex-wrap:wrap;justify-content:space-between;align-items:center;gap:12px;padding:14px 20px;display:flex}.ex-name[data-astro-cid-7h4krelb]{color:var(--text);font-size:16.5px;font-weight:700}.ex-badge[data-astro-cid-7h4krelb]{letter-spacing:.16em;text-transform:uppercase;border-radius:4px;padding:3px 9px;font-size:9px;font-weight:700}.b-push[data-astro-cid-7h4krelb]{color:var(--amber);background:#fb923c1a;border:1px solid #fb923c40}.b-pull[data-astro-cid-7h4krelb]{color:var(--blue);background:#60a5fa1a;border:1px solid #60a5fa40}.b-pe[data-astro-cid-7h4krelb]{color:var(--brand);background:#d9ff001a;border:1px solid #d9ff004d}.b-posture[data-astro-cid-7h4krelb]{color:var(--violet);background:#a78bfa1a;border:1px solid #a78bfa40}.b-core[data-astro-cid-7h4krelb]{color:var(--blue);background:#60a5fa1a;border:1px solid #60a5fa40}.ex-body[data-astro-cid-7h4krelb]{padding:6px 20px 14px}.ex-row[data-astro-cid-7h4krelb]{border-bottom:1px solid #ffffff08;grid-template-columns:130px 1fr;gap:6px 16px;padding:9px 0;font-size:13.5px;display:grid}.ex-row[data-astro-cid-7h4krelb]:last-child{border-bottom:none}.ex-row[data-astro-cid-7h4krelb] dt[data-astro-cid-7h4krelb]{letter-spacing:.12em;text-transform:uppercase;color:var(--faint);padding-top:2px;font-size:10px;font-weight:700}.ex-row[data-astro-cid-7h4krelb] dd[data-astro-cid-7h4krelb]{color:var(--muted);font-weight:300;line-height:1.55}.ex-row[data-astro-cid-7h4krelb] dd[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--text);font-weight:600}.week-grid[data-astro-cid-7h4krelb]{grid-template-columns:repeat(7,1fr);gap:6px;margin:22px 0;display:grid}@media (width<=640px){.week-grid[data-astro-cid-7h4krelb]{grid-template-columns:repeat(4,1fr)}}.week-cell[data-astro-cid-7h4krelb]{border:1px solid var(--border);text-align:center;background:var(--surface);border-radius:9px;padding:12px 8px}.week-cell[data-astro-cid-7h4krelb].train{background:#d9ff000f;border-color:#d9ff0059}.week-cell[data-astro-cid-7h4krelb] .wc-day[data-astro-cid-7h4krelb]{letter-spacing:.14em;text-transform:uppercase;color:var(--faint);margin-bottom:6px;font-size:9px;font-weight:700}.week-cell[data-astro-cid-7h4krelb] .wc-task[data-astro-cid-7h4krelb]{color:var(--text);font-size:12px;font-weight:700;line-height:1.25}.week-cell[data-astro-cid-7h4krelb].train .wc-task[data-astro-cid-7h4krelb]{color:var(--brand)}.week-cell[data-astro-cid-7h4krelb] .wc-sub[data-astro-cid-7h4krelb]{color:var(--faint);margin-top:3px;font-size:9px;font-weight:400}.day-card[data-astro-cid-7h4krelb]{border:1px solid var(--border2);background:var(--surface);border-radius:14px;margin:20px 0;overflow:hidden}.day-head[data-astro-cid-7h4krelb]{background:#d9ff000f;border-bottom:1px solid #d9ff002e;flex-wrap:wrap;justify-content:space-between;align-items:baseline;gap:10px;padding:16px 22px;display:flex}.day-head[data-astro-cid-7h4krelb] .dh-name[data-astro-cid-7h4krelb]{letter-spacing:-.01em;color:var(--text);font-size:17px;font-weight:800}.day-head[data-astro-cid-7h4krelb] .dh-name[data-astro-cid-7h4krelb] b[data-astro-cid-7h4krelb]{color:var(--brand);font-weight:800}.day-head[data-astro-cid-7h4krelb] .dh-meta[data-astro-cid-7h4krelb]{letter-spacing:.06em;text-transform:uppercase;color:var(--faint);font-variant-numeric:tabular-nums;font-size:11px;font-weight:600}.day-card[data-astro-cid-7h4krelb] .table-wrap[data-astro-cid-7h4krelb]{border:none;border-radius:0;margin:0}.day-card[data-astro-cid-7h4krelb] table[data-astro-cid-7h4krelb]{font-size:13px}.day-card[data-astro-cid-7h4krelb] thead[data-astro-cid-7h4krelb] tr[data-astro-cid-7h4krelb]{border-bottom:1px solid var(--border);background:0 0}.day-card[data-astro-cid-7h4krelb] thead[data-astro-cid-7h4krelb] th[data-astro-cid-7h4krelb]{color:var(--faint)}.prog-table[data-astro-cid-7h4krelb] td[data-astro-cid-7h4krelb]:first-child{color:var(--brand);font-weight:700}.prog-table[data-astro-cid-7h4krelb] tr[data-astro-cid-7h4krelb].deload td[data-astro-cid-7h4krelb],.prog-table[data-astro-cid-7h4krelb] tr[data-astro-cid-7h4krelb].deload td[data-astro-cid-7h4krelb]:first-child{color:var(--amber)}.routine-row[data-astro-cid-7h4krelb]{border-bottom:1px solid #ffffff08;grid-template-columns:100px 1fr 80px;align-items:start;gap:16px;padding:14px 0;display:grid}.routine-row[data-astro-cid-7h4krelb]:last-child{border-bottom:none}.routine-time[data-astro-cid-7h4krelb]{letter-spacing:.12em;text-transform:uppercase;color:var(--brand);font-size:11px;font-weight:700}.routine-body[data-astro-cid-7h4krelb]{color:var(--muted);font-size:14px;font-weight:300;line-height:1.6}.routine-dur[data-astro-cid-7h4krelb]{color:var(--faint);text-align:right;font-size:13px;font-weight:500}details[data-astro-cid-7h4krelb]{border-bottom:1px solid var(--border)}details[data-astro-cid-7h4krelb] summary[data-astro-cid-7h4krelb]{color:var(--text);cursor:pointer;justify-content:space-between;align-items:center;gap:16px;padding:18px 0;font-size:15px;font-weight:600;list-style:none;display:flex}details[data-astro-cid-7h4krelb] summary[data-astro-cid-7h4krelb]::-webkit-details-marker{display:none}details[data-astro-cid-7h4krelb] summary[data-astro-cid-7h4krelb] .plus[data-astro-cid-7h4krelb]{color:var(--brand);flex-shrink:0;font-size:20px;transition:transform .2s}details[data-astro-cid-7h4krelb][open] summary[data-astro-cid-7h4krelb] .plus[data-astro-cid-7h4krelb]{transform:rotate(45deg)}details[data-astro-cid-7h4krelb] .answer[data-astro-cid-7h4krelb]{color:var(--muted);max-width:64ch;padding:0 0 20px;font-size:14.5px;font-weight:300;line-height:1.85}.ref-list[data-astro-cid-7h4krelb]{counter-reset:ref;margin:18px 0;padding:0;list-style:none}.ref-list[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb]{counter-increment:ref;border-bottom:1px solid var(--border);color:var(--muted);padding:10px 0 10px 42px;font-size:13px;font-weight:300;line-height:1.6;position:relative}.ref-list[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb]:before{content:counter(ref);width:28px;height:22px;color:var(--brand);font-size:11px;font-weight:700;position:absolute;top:10px;left:0}.ref-list[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb] .src[data-astro-cid-7h4krelb]{color:var(--faint);font-style:italic}.ref-list[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb] strong[data-astro-cid-7h4krelb]{color:var(--text);font-weight:600}.section-break[data-astro-cid-7h4krelb]{background:var(--border);height:1px;margin:80px 0}section[data-astro-cid-7h4krelb][id]{scroll-margin-top:24px}.print-toc[data-astro-cid-7h4krelb]{display:none}.kbd-note[data-astro-cid-7h4krelb]{color:var(--faint);margin-top:8px;font-size:12px}@media print{@page{margin:16mm}:root{--text:#18181b;--muted:#3f3f46;--faint:#71717a;--bg:#fff;--surface:#fff;--border:#e4e4e7}body{color:#18181b;background:#fff;font-size:11pt;line-height:1.6}.sidebar[data-astro-cid-7h4krelb],.cover-grid[data-astro-cid-7h4krelb],.cover-glow[data-astro-cid-7h4krelb]{display:none!important}.page-wrapper[data-astro-cid-7h4krelb]{grid-template-columns:1fr;max-width:none}.content[data-astro-cid-7h4krelb]{max-width:none;padding:0}.cover[data-astro-cid-7h4krelb]{page-break-after:always;border-bottom:none;min-height:92vh}.cover-title[data-astro-cid-7h4krelb],.section-title[data-astro-cid-7h4krelb],.part-name[data-astro-cid-7h4krelb]{color:#0a0a0a!important}.cover-title[data-astro-cid-7h4krelb] span[data-astro-cid-7h4krelb],.cover-eyebrow[data-astro-cid-7h4krelb],.part-kicker[data-astro-cid-7h4krelb],.section-eyebrow[data-astro-cid-7h4krelb]{color:#5a7d00!important}.cover-rule[data-astro-cid-7h4krelb],.part-line[data-astro-cid-7h4krelb],.pyr-row[data-astro-cid-7h4krelb]{background:#5a7d00}.h2[data-astro-cid-7h4krelb]{color:#4a6800!important}.body[data-astro-cid-7h4krelb],.callout-body[data-astro-cid-7h4krelb],.blist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb],.nlist[data-astro-cid-7h4krelb] li[data-astro-cid-7h4krelb],.lead[data-astro-cid-7h4krelb]{color:#27272a!important}.lead[data-astro-cid-7h4krelb]{background:#f4f7e6;border-color:#5a7d00}.part-divider[data-astro-cid-7h4krelb]{page-break-before:always}.part-divider[data-astro-cid-7h4krelb]:first-of-type{page-break-before:avoid}section[data-astro-cid-7h4krelb][id]{page-break-before:always}section[data-astro-cid-7h4krelb]#s1{page-break-before:avoid}.callout[data-astro-cid-7h4krelb],.figure[data-astro-cid-7h4krelb],.table-wrap[data-astro-cid-7h4krelb],.ex-card[data-astro-cid-7h4krelb],.pyramid[data-astro-cid-7h4krelb],.duo[data-astro-cid-7h4krelb],.phase-banner[data-astro-cid-7h4krelb],.routine-row[data-astro-cid-7h4krelb],details[data-astro-cid-7h4krelb],.day-card[data-astro-cid-7h4krelb],.week-grid[data-astro-cid-7h4krelb]{page-break-inside:avoid}.h2[data-astro-cid-7h4krelb],.h3[data-astro-cid-7h4krelb]{page-break-after:avoid}.day-head[data-astro-cid-7h4krelb] .dh-name[data-astro-cid-7h4krelb] b[data-astro-cid-7h4krelb],.week-cell[data-astro-cid-7h4krelb].train .wc-task[data-astro-cid-7h4krelb]{color:#5a7d00!important}.day-head[data-astro-cid-7h4krelb],.week-cell[data-astro-cid-7h4krelb].train{print-color-adjust:exact;background:#f4f7e6!important}.figure[data-astro-cid-7h4krelb]{background:#fff;border-color:#d4d4d8}.figure[data-astro-cid-7h4krelb] svg[data-astro-cid-7h4krelb]{filter:none}.figure[data-astro-cid-7h4krelb] svg[data-astro-cid-7h4krelb] [data-astro-cid-7h4krelb][stroke=\#d9ff00],.figure[data-astro-cid-7h4krelb] svg[data-astro-cid-7h4krelb] [data-astro-cid-7h4krelb][stroke=\#E8E8E0]{stroke:#0a0a0a}.figure[data-astro-cid-7h4krelb] svg[data-astro-cid-7h4krelb] [data-astro-cid-7h4krelb][fill=\#d9ff00]:not([fill-opacity]){fill:#5a7d00}thead[data-astro-cid-7h4krelb] tr[data-astro-cid-7h4krelb]{print-color-adjust:exact;background:#eef2d8!important}thead[data-astro-cid-7h4krelb] th[data-astro-cid-7h4krelb]{color:#4a6800!important}.phase-banner[data-astro-cid-7h4krelb]{print-color-adjust:exact;color:#fff!important;background:#1a1a1a!important}.option-panel[data-astro-cid-7h4krelb]{display:block!important}.option-tabs[data-astro-cid-7h4krelb]{display:none}.print-toc[data-astro-cid-7h4krelb]{page-break-after:always;display:block}sup[data-astro-cid-7h4krelb].cite{color:#5a7d00}a[data-astro-cid-7h4krelb]{color:inherit;text-decoration:none}}.cite-pop{z-index:10000;color:#e8e8e0d9;opacity:0;pointer-events:none;background:#030303;border:1px solid #d9ff0052;border-radius:12px;width:max-content;max-width:340px;padding:13px 15px;font-family:Poppins,system-ui,sans-serif;font-size:12.5px;line-height:1.55;transition:opacity .18s,transform .2s cubic-bezier(.16,1,.3,1);position:fixed;transform:translateY(6px)scale(.98);box-shadow:0 16px 48px #0009,0 0 0 1px #d9ff000f}.cite-pop.show{opacity:1;pointer-events:auto;transform:none}.cite-pop .cp-item{gap:9px;display:flex}.cite-pop .cp-item+.cp-item{border-top:1px solid #ffffff12;margin-top:10px;padding-top:10px}.cite-pop .cp-num{color:#d9ff00;font-variant-numeric:tabular-nums;flex-shrink:0;min-width:14px;font-size:11px;font-weight:800}.cite-pop .cp-txt strong{color:#e8e8e0;font-weight:600}.cite-pop .cp-txt .src{color:#e8e8e073;font-style:italic}@media print{.cite-pop{display:none!important}}