:root{--brand: #d9ff00;--brand-dim: rgba(217,255,0,.12);--bg: #030303;--surface: #030303;--surface2: #111;--border: rgba(255,255,255,.06);--border2: rgba(255,255,255,.1);--text: #E8E8E0;--muted: rgba(232,232,224,.62);--faint: rgba(232,232,224,.4);--red: #ef4444;--blue: #60a5fa;--violet: #c4b5fd;--amber: #fb923c;--body-font: "Poppins", system-ui, sans-serif}[data-astro-cid-idspuzs3]{box-sizing:border-box;margin:0;padding:0}body{background:var(--bg);color:var(--text);font-family:var(--body-font);line-height:1.75;-webkit-font-smoothing:antialiased}sup[data-astro-cid-idspuzs3].cite{color:var(--brand);font-weight:700;font-size:.7em;padding:0 1px;margin-left:2px;cursor:pointer;line-height:0;vertical-align:super;border-radius:3px;transition:background .15s}sup[data-astro-cid-idspuzs3].cite:hover,sup[data-astro-cid-idspuzs3].cite:focus-visible{background:#d9ff002e;outline:none}.cite-pop[data-astro-cid-idspuzs3]{position:fixed;z-index:10000;max-width:340px;width:max-content;background:#030303;border:1px solid rgba(217,255,0,.32);border-radius:12px;padding:13px 15px;box-shadow:0 16px 48px #0009,0 0 0 1px #d9ff000f;font-size:12.5px;line-height:1.55;color:#e8e8e0d9;opacity:0;transform:translateY(6px) scale(.98);transition:opacity .18s ease,transform .2s cubic-bezier(.16,1,.3,1);pointer-events:none}.cite-pop[data-astro-cid-idspuzs3].show{opacity:1;transform:none;pointer-events:auto}.cite-pop[data-astro-cid-idspuzs3] .cp-item[data-astro-cid-idspuzs3]{display:flex;gap:9px}.cite-pop[data-astro-cid-idspuzs3] .cp-item[data-astro-cid-idspuzs3]+.cp-item[data-astro-cid-idspuzs3]{margin-top:10px;padding-top:10px;border-top:1px solid rgba(255,255,255,.07)}.cite-pop[data-astro-cid-idspuzs3] .cp-num[data-astro-cid-idspuzs3]{color:var(--brand);font-weight:800;font-size:11px;flex-shrink:0;min-width:14px;font-variant-numeric:tabular-nums}.cite-pop[data-astro-cid-idspuzs3] .cp-txt[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{color:var(--text);font-weight:600}.cite-pop[data-astro-cid-idspuzs3] .cp-txt[data-astro-cid-idspuzs3] .src[data-astro-cid-idspuzs3]{color:var(--faint);font-style:italic}@media print{.cite-pop[data-astro-cid-idspuzs3]{display:none!important}}.cover[data-astro-cid-idspuzs3]{background:var(--bg);min-height:100vh;display:flex;flex-direction:column;justify-content:center;align-items:center;text-align:center;padding:80px 40px;position:relative;overflow:hidden;border-bottom:1px solid var(--border)}.cover-grid[data-astro-cid-idspuzs3]{position:absolute;inset:0;pointer-events:none;background-image:linear-gradient(rgba(217,255,0,.04) 1px,transparent 1px),linear-gradient(90deg,rgba(217,255,0,.04) 1px,transparent 1px);background-size:48px 48px;mask-image:radial-gradient(ellipse at 50% 40%,black 0%,transparent 75%)}.cover-glow[data-astro-cid-idspuzs3]{position:absolute;top:-40px;left:50%;transform:translate(-50%);width:680px;height:360px;pointer-events:none;background:transparent}.cover-eyebrow[data-astro-cid-idspuzs3]{font-size:11px;font-weight:700;letter-spacing:.32em;text-transform:uppercase;color:var(--brand);margin-bottom:30px;position:relative}.cover-title[data-astro-cid-idspuzs3]{font-size:clamp(38px,7vw,92px);font-weight:800;line-height:.9;letter-spacing:-.035em;color:var(--text);margin-bottom:24px;position:relative;max-width:15ch}.cover-title[data-astro-cid-idspuzs3] span[data-astro-cid-idspuzs3]{color:var(--brand)}.cover-rule[data-astro-cid-idspuzs3]{width:88px;height:3px;background:var(--brand);margin:0 auto 28px}.cover-sub[data-astro-cid-idspuzs3]{font-size:clamp(16px,2vw,20px);font-weight:300;line-height:1.6;color:var(--muted);max-width:48ch;margin-bottom:14px;position:relative}.cover-quote[data-astro-cid-idspuzs3]{font-size:14px;font-style:italic;color:var(--brand);margin-bottom:44px;position:relative}.cover-meta[data-astro-cid-idspuzs3]{position:relative;display:flex;align-items:center;gap:14px;flex-wrap:wrap;justify-content:center}.cover-badge[data-astro-cid-idspuzs3]{display:inline-flex;align-items:center;gap:8px;padding:8px 18px;border:1px solid rgba(217,255,0,.25);border-radius:50px;background:#d9ff000d;font-size:11px;font-weight:600;letter-spacing:.1em;text-transform:uppercase;color:var(--brand)}.cover-author[data-astro-cid-idspuzs3]{font-size:12px;font-weight:500;color:var(--faint);letter-spacing:.08em;text-transform:uppercase;width:100%;margin-top:8px}.cover-disclaimer[data-astro-cid-idspuzs3]{position:absolute;bottom:0;left:0;right:0;padding:12px 40px;background:#ef444412;border-top:1px solid rgba(239,68,68,.15);font-size:10px;color:#ef4444b3;text-align:center;line-height:1.5}.page-wrapper[data-astro-cid-idspuzs3]{display:grid;grid-template-columns:272px 1fr;max-width:1320px;margin:0 auto}@media(max-width:960px){.page-wrapper[data-astro-cid-idspuzs3]{grid-template-columns:1fr}.sidebar[data-astro-cid-idspuzs3]{display:none}}.sidebar[data-astro-cid-idspuzs3]{position:sticky;top:0;height:100vh;overflow-y:auto;padding:40px 22px;border-right:1px solid var(--border);scrollbar-width:none}.sidebar[data-astro-cid-idspuzs3]::-webkit-scrollbar{width:0;height:0;display:none}.sidebar-logo[data-astro-cid-idspuzs3]{font-size:11px;font-weight:700;letter-spacing:.26em;text-transform:uppercase;color:var(--brand);margin-bottom:4px;display:block;text-decoration:none}.sidebar-tag[data-astro-cid-idspuzs3]{font-size:9px;color:var(--faint);letter-spacing:.18em;text-transform:uppercase;display:block;margin-bottom:26px}.toc-section-label[data-astro-cid-idspuzs3]{font-size:9px;font-weight:700;letter-spacing:.2em;text-transform:uppercase;color:#e8e8e0d9;padding:14px 8px 6px;display:block}.toc-link[data-astro-cid-idspuzs3]+.toc-section-label[data-astro-cid-idspuzs3]{margin-top:12px;border-top:1px solid var(--border)}.toc-link[data-astro-cid-idspuzs3]{display:block;padding:5px 8px;border-radius:6px;text-decoration:none;font-size:12px;font-weight:400;color:#e8e8e080;line-height:1.4;transition:color .15s,background .15s;border-left:2px solid transparent}.toc-link[data-astro-cid-idspuzs3]:hover{color:var(--text);background:#ffffff0a}.toc-link[data-astro-cid-idspuzs3].active{color:var(--brand);border-left-color:var(--brand);background:#d9ff000f}.toc-divider[data-astro-cid-idspuzs3]{height:1px;background:var(--border);margin:10px 8px}.content[data-astro-cid-idspuzs3]{padding:72px 72px 140px;max-width:860px;min-width:0}@media(max-width:720px){.content[data-astro-cid-idspuzs3]{padding:44px 24px 90px}}.part-divider[data-astro-cid-idspuzs3]{margin:0 0 64px;padding:0}.part-divider[data-astro-cid-idspuzs3]:not(:first-child){margin-top:40px}.part-kicker[data-astro-cid-idspuzs3]{font-size:11px;font-weight:700;letter-spacing:.3em;text-transform:uppercase;color:var(--brand);margin-bottom:12px}.part-name[data-astro-cid-idspuzs3]{font-size:clamp(30px,5vw,56px);font-weight:800;letter-spacing:-.03em;line-height:1;color:var(--text)}.part-line[data-astro-cid-idspuzs3]{width:100%;height:1px;background:linear-gradient(90deg,var(--brand),transparent);margin-top:22px}.section-header[data-astro-cid-idspuzs3]{margin-bottom:40px;padding-bottom:24px;border-bottom:1px solid var(--border)}.section-eyebrow[data-astro-cid-idspuzs3]{display:inline-flex;align-items:center;gap:8px;font-size:9px;font-weight:700;letter-spacing:.3em;text-transform:uppercase;color:var(--brand);margin-bottom:14px;padding:4px 12px;border:1px solid rgba(217,255,0,.2);border-radius:4px;background:#d9ff000d}.section-title[data-astro-cid-idspuzs3]{font-size:clamp(28px,4vw,46px);font-weight:800;line-height:1.05;letter-spacing:-.025em;color:var(--text)}.h2[data-astro-cid-idspuzs3]{font-size:clamp(20px,2.5vw,27px);font-weight:700;line-height:1.2;letter-spacing:-.015em;color:var(--brand);margin:56px 0 26px}.h2[data-astro-cid-idspuzs3]:first-child{margin-top:0}.h3[data-astro-cid-idspuzs3]{font-size:17px;font-weight:700;color:var(--text);margin:30px 0 10px;line-height:1.3}.body[data-astro-cid-idspuzs3]{font-size:15.5px;font-weight:300;line-height:1.85;color:#e8e8e0d1;margin-bottom:18px;max-width:66ch}.body[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{font-weight:700;color:var(--text)}.body[data-astro-cid-idspuzs3] em[data-astro-cid-idspuzs3]{color:var(--text);font-style:normal;font-weight:600}.lead[data-astro-cid-idspuzs3]{font-size:17px;font-weight:400;line-height:1.8;color:#e8e8e0b8;font-style:italic;margin-bottom:34px;padding:20px 24px;border-left:3px solid rgba(217,255,0,.45);background:#d9ff0008;border-radius:0 8px 8px 0;max-width:64ch}.callout[data-astro-cid-idspuzs3]{padding:18px 22px;border-radius:10px;margin:26px 0;border:1px solid;max-width:66ch}.callout-label[data-astro-cid-idspuzs3]{font-size:9px;font-weight:700;letter-spacing:.24em;text-transform:uppercase;margin-bottom:8px;display:flex;align-items:center;gap:7px}.callout-body[data-astro-cid-idspuzs3]{font-size:14px;font-weight:300;line-height:1.75;color:#e8e8e0cc}.callout-body[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{font-weight:600;color:var(--text)}.callout-research[data-astro-cid-idspuzs3]{border-color:#d9ff0033;background:#d9ff000a}.callout-research[data-astro-cid-idspuzs3] .callout-label[data-astro-cid-idspuzs3]{color:var(--brand)}.callout-doctor[data-astro-cid-idspuzs3]{border-color:#ef44444d;background:#ef44440f}.callout-doctor[data-astro-cid-idspuzs3] .callout-label[data-astro-cid-idspuzs3]{color:var(--red)}.callout-coach[data-astro-cid-idspuzs3]{border-color:#d9ff0066;background:#d9ff0012}.callout-coach[data-astro-cid-idspuzs3] .callout-label[data-astro-cid-idspuzs3]{color:var(--brand)}.callout-honest[data-astro-cid-idspuzs3]{border-color:#fb923c4d;background:#fb923c0f}.callout-honest[data-astro-cid-idspuzs3] .callout-label[data-astro-cid-idspuzs3]{color:var(--amber)}.table-wrap[data-astro-cid-idspuzs3]{overflow-x:auto;margin:22px 0;border-radius:10px;border:1px solid var(--border)}table[data-astro-cid-idspuzs3]{width:100%;border-collapse:collapse;font-size:13.5px}thead[data-astro-cid-idspuzs3] tr[data-astro-cid-idspuzs3]{background:#d9ff0014;border-bottom:1px solid rgba(217,255,0,.2)}thead[data-astro-cid-idspuzs3] th[data-astro-cid-idspuzs3]{padding:11px 14px;text-align:left;font-size:10px;font-weight:700;letter-spacing:.14em;text-transform:uppercase;color:var(--brand);white-space:nowrap}tbody[data-astro-cid-idspuzs3] tr[data-astro-cid-idspuzs3]{border-bottom:1px solid rgba(255,255,255,.03)}tbody[data-astro-cid-idspuzs3] tr[data-astro-cid-idspuzs3]:last-child{border-bottom:none}tbody[data-astro-cid-idspuzs3] td[data-astro-cid-idspuzs3]{padding:10px 14px;color:#e8e8e0c7;vertical-align:top;line-height:1.5}tbody[data-astro-cid-idspuzs3] td[data-astro-cid-idspuzs3]:first-child{font-weight:600;color:var(--text)}td[data-astro-cid-idspuzs3] .note[data-astro-cid-idspuzs3]{font-size:11px;color:var(--faint);margin-top:3px;display:block}.yes[data-astro-cid-idspuzs3]{color:var(--brand);font-weight:700}.blist[data-astro-cid-idspuzs3]{list-style:none;margin:14px 0 22px;display:flex;flex-direction:column;gap:15px;max-width:64ch}.blist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3]{position:relative;padding-left:20px;font-size:15px;font-weight:300;color:#e8e8e0cc;line-height:1.8}.blist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3]:before{content:"";position:absolute;left:0;top:12px;width:6px;height:6px;border-radius:50%;background:var(--brand);opacity:.75}.blist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{font-weight:700;color:var(--text)}.nlist[data-astro-cid-idspuzs3]{margin:14px 0 22px;padding-left:4px;list-style:none;counter-reset:n;display:flex;flex-direction:column;gap:20px;max-width:64ch}.nlist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3]{counter-increment:n;position:relative;padding-left:40px;font-size:15px;font-weight:300;color:#e8e8e0d1;line-height:1.8}.nlist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3]:before{content:counter(n);position:absolute;left:0;top:1px;width:26px;height:26px;border-radius:7px;background:#d9ff001a;border:1px solid rgba(217,255,0,.3);color:var(--brand);font-size:12px;font-weight:700;display:flex;align-items:center;justify-content:center}.nlist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{font-weight:700;color:var(--text)}.figure[data-astro-cid-idspuzs3]{margin:30px 0;border:1px solid var(--border);border-radius:14px;background:var(--surface);overflow:hidden}.figure-stage[data-astro-cid-idspuzs3]{padding:26px 26px 10px;display:flex;justify-content:center}.figure[data-astro-cid-idspuzs3] svg[data-astro-cid-idspuzs3]{max-width:100%;height:auto}.figure-caption[data-astro-cid-idspuzs3]{padding:12px 22px 18px;font-size:12.5px;color:var(--muted);line-height:1.6;border-top:1px solid var(--border)}.figure-caption[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{color:var(--brand);font-weight:700}.fig-grid[data-astro-cid-idspuzs3]{display:grid;grid-template-columns:1fr 1fr;gap:14px;margin:30px 0}@media(max-width:640px){.fig-grid[data-astro-cid-idspuzs3]{grid-template-columns:1fr}}.duo[data-astro-cid-idspuzs3]{display:grid;grid-template-columns:1fr 1fr;gap:16px;margin:26px 0}@media(max-width:640px){.duo[data-astro-cid-idspuzs3]{grid-template-columns:1fr}}.duo-card[data-astro-cid-idspuzs3]{padding:20px;border-radius:10px;border:1px solid}.duo-card[data-astro-cid-idspuzs3].can{border-color:#d9ff0038;background:#d9ff000a}.duo-card[data-astro-cid-idspuzs3].cannot{border-color:#ef444438;background:#ef44440a}.duo-head[data-astro-cid-idspuzs3]{font-size:11px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;margin-bottom:14px}.duo-card[data-astro-cid-idspuzs3].can .duo-head[data-astro-cid-idspuzs3]{color:var(--brand)}.duo-card[data-astro-cid-idspuzs3].cannot .duo-head[data-astro-cid-idspuzs3]{color:var(--red)}.pyramid[data-astro-cid-idspuzs3]{display:flex;flex-direction:column;align-items:center;gap:6px;margin:30px 0}.pyr-row[data-astro-cid-idspuzs3]{display:flex;align-items:center;justify-content:space-between;gap:14px;min-height:54px;padding:10px 22px;border-radius:8px;border:1px solid rgba(217,255,0,.25);background:#d9ff000d}.pyr-row[data-astro-cid-idspuzs3] .pyr-name[data-astro-cid-idspuzs3]{font-size:13.5px;font-weight:700;color:var(--text)}.pyr-row[data-astro-cid-idspuzs3] .pyr-tag[data-astro-cid-idspuzs3]{font-size:11px;color:var(--muted)}.pyr-1[data-astro-cid-idspuzs3]{width:100%;background:#d9ff0033;border-color:#d9ff008c}.pyr-2[data-astro-cid-idspuzs3]{width:88%;background:#d9ff0029;border-color:#d9ff0075}.pyr-3[data-astro-cid-idspuzs3]{width:76%;background:#d9ff001f;border-color:#d9ff0061}.pyr-4[data-astro-cid-idspuzs3]{width:64%;background:#d9ff0017;border-color:#d9ff004d}.pyr-5[data-astro-cid-idspuzs3]{width:52%;background:#d9ff000f;border-color:#d9ff003d}.pyr-6[data-astro-cid-idspuzs3]{width:42%;background:#d9ff000a;border-color:#d9ff002e}.phase-banner[data-astro-cid-idspuzs3]{background:var(--brand);color:#030303;border-radius:10px;padding:16px 24px;margin:44px 0 8px;display:flex;align-items:center;justify-content:space-between;flex-wrap:wrap;gap:8px}.phase-banner-name[data-astro-cid-idspuzs3]{font-size:14px;font-weight:800;letter-spacing:.1em;text-transform:uppercase}.phase-banner-weeks[data-astro-cid-idspuzs3]{font-size:12px;font-weight:600;letter-spacing:.08em;text-transform:uppercase;opacity:.7}.phase-goal[data-astro-cid-idspuzs3]{font-size:13px;color:var(--faint);margin-bottom:18px}.phase-goal[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{color:var(--brand);font-weight:600}.day-label[data-astro-cid-idspuzs3]{font-size:10px;font-weight:700;letter-spacing:.2em;text-transform:uppercase;color:var(--brand);padding:12px 14px 6px}.option-tabs[data-astro-cid-idspuzs3]{display:flex;gap:8px;flex-wrap:wrap;margin:24px 0 4px}.option-tab[data-astro-cid-idspuzs3]{padding:8px 18px;border-radius:50px;border:1px solid var(--border2);background:transparent;font-family:var(--body-font);font-size:12px;font-weight:600;color:#e8e8e080;cursor:pointer;transition:all .15s}.option-tab[data-astro-cid-idspuzs3]:hover{border-color:#d9ff004d;color:var(--text)}.option-tab[data-astro-cid-idspuzs3].active{background:#d9ff001a;border-color:#d9ff0066;color:var(--brand)}.option-panel[data-astro-cid-idspuzs3]{display:none}.option-panel[data-astro-cid-idspuzs3].active{display:block}.ex-card[data-astro-cid-idspuzs3]{border:1px solid var(--border);border-radius:12px;overflow:hidden;margin-bottom:16px;background:var(--surface)}.ex-head[data-astro-cid-idspuzs3]{padding:14px 20px;display:flex;justify-content:space-between;align-items:center;gap:12px;border-bottom:1px solid var(--border);flex-wrap:wrap}.ex-name[data-astro-cid-idspuzs3]{font-size:16.5px;font-weight:700;color:var(--text)}.ex-badge[data-astro-cid-idspuzs3]{font-size:9px;font-weight:700;letter-spacing:.16em;text-transform:uppercase;padding:3px 9px;border-radius:4px}.b-push[data-astro-cid-idspuzs3]{background:#fb923c1a;color:var(--amber);border:1px solid rgba(251,146,60,.25)}.b-pull[data-astro-cid-idspuzs3]{background:#60a5fa1a;color:var(--blue);border:1px solid rgba(96,165,250,.25)}.b-pe[data-astro-cid-idspuzs3]{background:#d9ff001a;color:var(--brand);border:1px solid rgba(217,255,0,.3)}.b-posture[data-astro-cid-idspuzs3]{background:#a78bfa1a;color:var(--violet);border:1px solid rgba(167,139,250,.25)}.b-core[data-astro-cid-idspuzs3]{background:#60a5fa1a;color:var(--blue);border:1px solid rgba(96,165,250,.25)}.ex-body[data-astro-cid-idspuzs3]{padding:6px 20px 14px}.ex-row[data-astro-cid-idspuzs3]{display:grid;grid-template-columns:130px 1fr;gap:6px 16px;border-bottom:1px solid rgba(255,255,255,.03);padding:9px 0;font-size:13.5px}.ex-row[data-astro-cid-idspuzs3]:last-child{border-bottom:none}.ex-row[data-astro-cid-idspuzs3] dt[data-astro-cid-idspuzs3]{font-size:10px;font-weight:700;letter-spacing:.12em;text-transform:uppercase;color:var(--faint);padding-top:2px}.ex-row[data-astro-cid-idspuzs3] dd[data-astro-cid-idspuzs3]{font-weight:300;color:var(--muted);line-height:1.55}.ex-row[data-astro-cid-idspuzs3] dd[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{font-weight:600;color:var(--text)}.week-grid[data-astro-cid-idspuzs3]{display:grid;grid-template-columns:repeat(7,1fr);gap:6px;margin:22px 0}@media(max-width:640px){.week-grid[data-astro-cid-idspuzs3]{grid-template-columns:repeat(4,1fr)}}.week-cell[data-astro-cid-idspuzs3]{border:1px solid var(--border);border-radius:9px;padding:12px 8px;text-align:center;background:var(--surface)}.week-cell[data-astro-cid-idspuzs3].train{border-color:#d9ff0059;background:#d9ff000f}.week-cell[data-astro-cid-idspuzs3] .wc-day[data-astro-cid-idspuzs3]{font-size:9px;font-weight:700;letter-spacing:.14em;text-transform:uppercase;color:var(--faint);margin-bottom:6px}.week-cell[data-astro-cid-idspuzs3] .wc-task[data-astro-cid-idspuzs3]{font-size:12px;font-weight:700;color:var(--text);line-height:1.25}.week-cell[data-astro-cid-idspuzs3].train .wc-task[data-astro-cid-idspuzs3]{color:var(--brand)}.week-cell[data-astro-cid-idspuzs3] .wc-sub[data-astro-cid-idspuzs3]{font-size:9px;font-weight:400;color:var(--faint);margin-top:3px}.day-card[data-astro-cid-idspuzs3]{border:1px solid var(--border2);border-radius:14px;overflow:hidden;margin:20px 0;background:var(--surface)}.day-head[data-astro-cid-idspuzs3]{display:flex;align-items:baseline;justify-content:space-between;gap:10px;flex-wrap:wrap;padding:16px 22px;background:#d9ff000f;border-bottom:1px solid rgba(217,255,0,.18)}.day-head[data-astro-cid-idspuzs3] .dh-name[data-astro-cid-idspuzs3]{font-size:17px;font-weight:800;letter-spacing:-.01em;color:var(--text)}.day-head[data-astro-cid-idspuzs3] .dh-name[data-astro-cid-idspuzs3] b[data-astro-cid-idspuzs3]{color:var(--brand);font-weight:800}.day-head[data-astro-cid-idspuzs3] .dh-meta[data-astro-cid-idspuzs3]{font-size:11px;font-weight:600;letter-spacing:.06em;text-transform:uppercase;color:var(--faint);font-variant-numeric:tabular-nums}.day-card[data-astro-cid-idspuzs3] .table-wrap[data-astro-cid-idspuzs3]{margin:0;border:none;border-radius:0}.day-card[data-astro-cid-idspuzs3] table[data-astro-cid-idspuzs3]{font-size:13px}.day-card[data-astro-cid-idspuzs3] thead[data-astro-cid-idspuzs3] tr[data-astro-cid-idspuzs3]{background:transparent;border-bottom:1px solid var(--border)}.day-card[data-astro-cid-idspuzs3] thead[data-astro-cid-idspuzs3] th[data-astro-cid-idspuzs3]{color:var(--faint)}.prog-table[data-astro-cid-idspuzs3] td[data-astro-cid-idspuzs3]:first-child{color:var(--brand);font-weight:700}.prog-table[data-astro-cid-idspuzs3] tr[data-astro-cid-idspuzs3].deload td[data-astro-cid-idspuzs3],.prog-table[data-astro-cid-idspuzs3] tr[data-astro-cid-idspuzs3].deload td[data-astro-cid-idspuzs3]:first-child{color:var(--amber)}.routine-row[data-astro-cid-idspuzs3]{display:grid;grid-template-columns:100px 1fr 80px;gap:16px;padding:14px 0;border-bottom:1px solid rgba(255,255,255,.03);align-items:start}.routine-row[data-astro-cid-idspuzs3]:last-child{border-bottom:none}.routine-time[data-astro-cid-idspuzs3]{font-size:11px;font-weight:700;letter-spacing:.12em;text-transform:uppercase;color:var(--brand)}.routine-body[data-astro-cid-idspuzs3]{font-size:14px;font-weight:300;color:var(--muted);line-height:1.6}.routine-dur[data-astro-cid-idspuzs3]{font-size:13px;font-weight:500;color:var(--faint);text-align:right}details[data-astro-cid-idspuzs3]{border-bottom:1px solid var(--border)}details[data-astro-cid-idspuzs3] summary[data-astro-cid-idspuzs3]{padding:18px 0;font-size:15px;font-weight:600;color:var(--text);cursor:pointer;list-style:none;display:flex;justify-content:space-between;align-items:center;gap:16px}details[data-astro-cid-idspuzs3] summary[data-astro-cid-idspuzs3]::-webkit-details-marker{display:none}details[data-astro-cid-idspuzs3] summary[data-astro-cid-idspuzs3] .plus[data-astro-cid-idspuzs3]{color:var(--brand);font-size:20px;flex-shrink:0;transition:transform .2s}details[data-astro-cid-idspuzs3][open] summary[data-astro-cid-idspuzs3] .plus[data-astro-cid-idspuzs3]{transform:rotate(45deg)}details[data-astro-cid-idspuzs3] .answer[data-astro-cid-idspuzs3]{padding:0 0 20px;font-size:14.5px;font-weight:300;line-height:1.85;color:var(--muted);max-width:64ch}.ref-list[data-astro-cid-idspuzs3]{counter-reset:ref;list-style:none;margin:18px 0;padding:0}.ref-list[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3]{counter-increment:ref;position:relative;padding:10px 0 10px 42px;border-bottom:1px solid var(--border);font-size:13px;font-weight:300;line-height:1.6;color:var(--muted)}.ref-list[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3]:before{content:counter(ref);position:absolute;left:0;top:10px;width:28px;height:22px;font-size:11px;font-weight:700;color:var(--brand)}.ref-list[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3] .src[data-astro-cid-idspuzs3]{color:var(--faint);font-style:italic}.ref-list[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3] strong[data-astro-cid-idspuzs3]{color:var(--text);font-weight:600}.section-break[data-astro-cid-idspuzs3]{height:1px;background:var(--border);margin:80px 0}section[data-astro-cid-idspuzs3][id]{scroll-margin-top:24px}.print-toc[data-astro-cid-idspuzs3]{display:none}.kbd-note[data-astro-cid-idspuzs3]{font-size:12px;color:var(--faint);margin-top:8px}@media print{@page{margin:16mm}:root{--text: #18181b;--muted: #3f3f46;--faint: #71717a;--bg: #fff;--surface: #fff;--border: #e4e4e7}body{background:#fff;color:#18181b;line-height:1.6;font-size:11pt}.sidebar[data-astro-cid-idspuzs3],.cover-grid[data-astro-cid-idspuzs3],.cover-glow[data-astro-cid-idspuzs3]{display:none!important}.page-wrapper[data-astro-cid-idspuzs3]{grid-template-columns:1fr;max-width:none}.content[data-astro-cid-idspuzs3]{padding:0;max-width:none}.cover[data-astro-cid-idspuzs3]{min-height:92vh;page-break-after:always;border-bottom:none}.cover-title[data-astro-cid-idspuzs3],.section-title[data-astro-cid-idspuzs3],.part-name[data-astro-cid-idspuzs3]{color:#0a0a0a!important}.cover-title[data-astro-cid-idspuzs3] span[data-astro-cid-idspuzs3],.cover-eyebrow[data-astro-cid-idspuzs3],.part-kicker[data-astro-cid-idspuzs3],.section-eyebrow[data-astro-cid-idspuzs3]{color:#5a7d00!important}.cover-rule[data-astro-cid-idspuzs3],.part-line[data-astro-cid-idspuzs3],.pyr-row[data-astro-cid-idspuzs3]{background:#5a7d00}.h2[data-astro-cid-idspuzs3]{color:#4a6800!important}.body[data-astro-cid-idspuzs3],.callout-body[data-astro-cid-idspuzs3],.blist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3],.nlist[data-astro-cid-idspuzs3] li[data-astro-cid-idspuzs3],.lead[data-astro-cid-idspuzs3]{color:#27272a!important}.lead[data-astro-cid-idspuzs3]{background:#f4f7e6;border-color:#5a7d00}.part-divider[data-astro-cid-idspuzs3]{page-break-before:always}.part-divider[data-astro-cid-idspuzs3]:first-of-type{page-break-before:avoid}section[data-astro-cid-idspuzs3][id]{page-break-before:always}section[data-astro-cid-idspuzs3]#s1{page-break-before:avoid}.callout[data-astro-cid-idspuzs3],.figure[data-astro-cid-idspuzs3],.table-wrap[data-astro-cid-idspuzs3],.ex-card[data-astro-cid-idspuzs3],.pyramid[data-astro-cid-idspuzs3],.duo[data-astro-cid-idspuzs3],.phase-banner[data-astro-cid-idspuzs3],.routine-row[data-astro-cid-idspuzs3],details[data-astro-cid-idspuzs3],.day-card[data-astro-cid-idspuzs3],.week-grid[data-astro-cid-idspuzs3]{page-break-inside:avoid}.h2[data-astro-cid-idspuzs3],.h3[data-astro-cid-idspuzs3]{page-break-after:avoid}.day-head[data-astro-cid-idspuzs3] .dh-name[data-astro-cid-idspuzs3] b[data-astro-cid-idspuzs3],.week-cell[data-astro-cid-idspuzs3].train .wc-task[data-astro-cid-idspuzs3]{color:#5a7d00!important}.day-head[data-astro-cid-idspuzs3],.week-cell[data-astro-cid-idspuzs3].train{background:#f4f7e6!important;-webkit-print-color-adjust:exact;print-color-adjust:exact}.figure[data-astro-cid-idspuzs3]{background:#fff;border-color:#d4d4d8}.figure[data-astro-cid-idspuzs3] svg[data-astro-cid-idspuzs3]{filter:none}.figure[data-astro-cid-idspuzs3] svg[data-astro-cid-idspuzs3] [data-astro-cid-idspuzs3][stroke="#d9ff00"],.figure[data-astro-cid-idspuzs3] svg[data-astro-cid-idspuzs3] [data-astro-cid-idspuzs3][stroke="#E8E8E0"]{stroke:#0a0a0a}.figure[data-astro-cid-idspuzs3] svg[data-astro-cid-idspuzs3] [data-astro-cid-idspuzs3][fill="#d9ff00"]:not([fill-opacity]){fill:#5a7d00}thead[data-astro-cid-idspuzs3] tr[data-astro-cid-idspuzs3]{background:#eef2d8!important;-webkit-print-color-adjust:exact;print-color-adjust:exact}thead[data-astro-cid-idspuzs3] th[data-astro-cid-idspuzs3]{color:#4a6800!important}.phase-banner[data-astro-cid-idspuzs3]{background:#1a1a1a!important;color:#fff!important;-webkit-print-color-adjust:exact;print-color-adjust:exact}.option-panel[data-astro-cid-idspuzs3]{display:block!important}.option-tabs[data-astro-cid-idspuzs3]{display:none}.print-toc[data-astro-cid-idspuzs3]{display:block;page-break-after:always}sup[data-astro-cid-idspuzs3].cite{color:#5a7d00}a[data-astro-cid-idspuzs3]{color:inherit;text-decoration:none}}.cite-pop{position:fixed;z-index:10000;max-width:340px;width:max-content;background:#030303;border:1px solid rgba(217,255,0,.32);border-radius:12px;padding:13px 15px;box-shadow:0 16px 48px #0009,0 0 0 1px #d9ff000f;font-family:Poppins,system-ui,sans-serif;font-size:12.5px;line-height:1.55;color:#e8e8e0d9;opacity:0;transform:translateY(6px) scale(.98);transition:opacity .18s ease,transform .2s cubic-bezier(.16,1,.3,1);pointer-events:none}.cite-pop.show{opacity:1;transform:none;pointer-events:auto}.cite-pop .cp-item{display:flex;gap:9px}.cite-pop .cp-item+.cp-item{margin-top:10px;padding-top:10px;border-top:1px solid rgba(255,255,255,.07)}.cite-pop .cp-num{color:#d9ff00;font-weight:800;font-size:11px;flex-shrink:0;min-width:14px;font-variant-numeric:tabular-nums}.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}}