Add Analysis section to workout plan format

- Updated agent config log format template to include Analysis section
- Added Analysis to all existing workout plans (Day 1, Day 2, Day 3)
- Each Analysis lists: muscles targeted, session goal, how it fits broader strategy
- Analysis to be kept current if plan changes mid-session

.opencode/agents/fitness-trainer.md

@@ -77,6 +77,9 @@ Workout plan log:
 **Program:** <program name or "Custom">
 **Status:** Plan
 
+## Analysis
+<brief section listing muscles targeted, the overall goal for the session, and how it fits into the broader workout strategy. Keep it concise — 3-5 sentences max. Update if the plan changes mid-session due to pain or feedback.>
+
 ## Exercises
 - <Exercise>: <sets>x<reps> @ <weight> <notes>
 - ...

logs/workouts/2026-06-25-wrist-friendly-reboot-day1.md

@@ -3,6 +3,9 @@
 **Program:** Custom (Wrist Rehab / Re-entry)
 **Status:** Complete
 
+## Analysis
+Quads, glutes, hamstrings (indirect), upper back, side delts, hips, conditioning. First session back after multi-month layoff + distal radius fracture (5.5 weeks post-op). Goal: establish baseline RPE, identify pain points, test which movements are tolerated. Reintroduction phase (weeks 1-2), all movements at RPE 6-7, mid-range only, "let pain be your guide."
+
 ## Exercises
 
 - **BikeErg Warm-Up:** 5 min easy — completed

logs/workouts/2026-06-26-wrist-friendly-reboot-day2.md

@@ -3,6 +3,9 @@
 **Program:** Custom (Wrist Rehab / Re-entry)
 **Status:** Complete
 
+## Analysis
+Front/side/rear delts, upper back/traps, core (anti-rotation), conditioning. Hamstring rest day after Day 1 triggered referred pain — maintain upper body stimulus while letting hamstring settle without interruption. Glute-dominant warm-up preps for eventual leg re-introduction without loading hamstrings directly.
+
 ## Warm-Up (5-8 min)
 
 1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down

logs/workouts/2026-06-27-upper-body-core-b.md

@@ -0,0 +1,44 @@
+# Workout: Upper Body + Core (Variant B)
+**Date:** 2026-06-27 (Saturday)
+**Program:** Custom (Wrist Rehab / Re-entry)
+**Status:** Plan
+
+## Analysis
+Shoulders (all three heads + rotator cuff via YTWs), upper back, core. Continue upper body development while hamstring recovers; introduce YTWs as a shoulder health / rotator cuff stimulus. Reintroduction phase, still avoiding leg load until hamstring is pain-free. Rotating core and accessory exercises across sessions for variety while maintaining the same RPE 6-7 ceiling.
+
+## Warm-Up (5-8 min)
+
+1. **BikeErg:** 5 min easy spin — ramp up from RPE 2 to 4 then back down
+2. **90/90 Stretches:** 2 min each side
+3. **Supine piriformis stretch:** 30s each side
+4. **Glute bridges:** 2x15 (wake up glutes, keep hams relaxed)
+5. **Arm circles / shoulder CARs:** test wrist ROM
+
+## Exercises
+
+- **Band Press:** 3x12-15. Same as yesterday — zero wrist compression, felt great.
+- **YTWs (unweighted or 2-3 lb):** 3x8-10 each letter. New exercise — shoulder health / rotator cuff / upper back.
+  - **Y:** Arms at ~135° angle (overhead Y — like you're reaching for something high). Squeeze shoulder blades together.
+  - **T:** Arms out to sides at 90°, palms forward. Squeeze upper back.
+  - **W:** Elbows bent at 90°, pull elbows back toward waist. Squeeze mid-back / rear delts.
+  - Can do standing (slight forward lean) or lying prone on an incline bench — whichever feels better.
+- **Face Pulls:** 3x15-20 @ light band or cable. Rear delt health.
+- **Lateral Raises:** 3x15 @ 5 lb. Felt good yesterday, pain-free in wrist.
+- **Dead Bugs:** 3x10-12 per side @ bodyweight. Core stability, zero wrist load.
+- **BikeErg:** 10 min easy (try to stay Zone 1-2 today).
+
+## Notes
+
+- Hamstring still has mild discomfort — no leg loading, continue letting it settle.
+- YTWs are new — take them slow, focus on the squeeze, not the weight.
+- Same grip rules: minimal left hand demand. Straps available if needed.
+- If anything hurts (wrist, hamstring, shoulder), stop or sub it out.
+- Total session ~45 min.
+
+## Adjustments from Day 2 Feedback
+
+- ✅ Band press confirmed as the pressing alternative (no wrist compression)
+- ✅ Lateral raises at 5 lb — good starting weight
+- 🆕 YTWs added — shoulder health / new stimulus
+- 🆕 Pallof Press swapped out for Dead Bugs only (alternating core exercises each session)
+- ❌ Still no leg work (hamstring mild discomfort — not yet pain-free)