Add plans/ folder with wrist-friendly-reboot plan

- Created plans/ directory for long-term training phase planning
- First plan: wrist-friendly-reboot.md — 3-phase reintroduction (tendon adaptation → progressive loading → strength building)
- Agent config updated to read plans/ before designing workouts
- Analysis sections updated to reference the plan file
- All existing workout Analysis sections now link to plans/wrist-friendly-reboot.md

.opencode/agents/fitness-trainer.md

@@ -40,6 +40,10 @@ honest. You are their single point of contact for training chat.
   Mid-range movements only (e.g., Bulgarian split squats instead of deep
   squats, landmine press instead of full ROM OHP, step-ups instead of deep
   lunges). Apply this to squat, hinge, push, pull, and core movements alike.
+- High-level training context lives in `plans/`. Read the relevant plan before
+  designing individual workouts. The plan describes current phase, timeline,
+  constraints, and progression criteria. Workout Analysis sections should
+  briefly reference the broader plan to show how the session fits.
 - Logs are written to `logs/workouts/` and `logs/checkins/`. Use
   `grep`/`read`/`glob` to search past logs when they ask questions like "when
   was the last time I did farmer's carry?"
@@ -78,7 +82,7 @@ Workout plan log:
 **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.>
+<brief section listing muscles targeted, the overall goal for the session, and how it fits into the broader plan (reference `plans/`). 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

@@ -4,7 +4,7 @@
 **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."
+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. Phase 1 (tendon adaptation) of `plans/wrist-friendly-reboot.md` — all movements at RPE 6-7, mid-range only, "let pain be your guide."
 
 ## Exercises
 

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

@@ -4,7 +4,7 @@
 **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.
+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. Phase 1 (`plans/wrist-friendly-reboot.md`) — glute-dominant warm-up preps for eventual leg re-introduction without loading hamstrings directly.
 
 ## Warm-Up (5-8 min)
 

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

@@ -4,7 +4,7 @@
 **Status:** Complete
 
 ## 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.
+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. Phase 1 (`plans/wrist-friendly-reboot.md`) — 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)
 

plans/wrist-friendly-reboot.md

@@ -0,0 +1,61 @@
+# Plan: Wrist-Friendly Reboot
+
+**Started:** 2026-06-25
+**Context:** Returning after multi-month layoff + distal radius fracture (5/16/2026, 5.5 weeks post-op at start). Left hamstring glute-referral pattern emerged Day 1.
+
+## Overview
+
+Three-phase reintroduction — prioritize connective tissue adaptation, re-establish motor patterns, then build strength. Each phase has a minimum duration; progress only when the current phase is tolerated pain-free.
+
+## Phases
+
+### Phase 1: Tendon Adaptation & Reintroduction (Weeks 1-4)
+**~Jun 25 – Jul 23**
+
+| Element | Guideline |
+|---------|-----------|
+| Intensity | RPE 6-7, sub-50% estimated 1RM |
+| ROM | Mid-range only. Avoid end-range (stretch at bottom/top of any movement) |
+| Volume | Maintenance zone (4-6 sets/muscle group/week) |
+| Key constraints | No deep squat, no push-ups, no ab roller, no heavy grip. Landmine/band press for pushing. Dead bugs for core. Straps on all pulls. |
+| Legs currently | Hamstring rest until pain-free at rest. Then re-introduce via glute-emphasis warm-up + mid-range movements (hip thrusts, step-ups, heels-elevated squats). |
+| Wrist | No barbell bench/OHP. Neutral-grip or band variations. Grip work done separately in PT (3x/day). |
+| Progress trigger | All sessions pain-free for 1 week, with normal next-day recovery |
+
+### Phase 2: Progressive Loading (Weeks 4-8)
+**~Jul 23 – Aug 20**
+
+| Element | Guideline |
+|---------|-----------|
+| Intensity | RPE 7-8, 60-75% estimated 1RM |
+| ROM | Gradually reintroduce full ROM over the phase |
+| Volume | Minimum effective to maximum adaptive (8-12 sets/muscle group/week) |
+| Key changes | Reintroduce barbell bench and OHP (landmine or dumbbell variants if wrist still issues). Full squat depth as tolerated. Begin direct hamstring work (RDLs from blocks, Nordic curls at partial ROM). |
+| Grip | Reassess weekly. Add farmer's carries, dead hangs once wrist PT clears it. |
+| Progress trigger | All exercises at full ROM, no pain, normal recovery |
+
+### Phase 3: Strength Building (Weeks 8+)
+**~Aug 20 onward**
+
+| Element | Guideline |
+|---------|-----------|
+| Intensity | RPE 8-9, 75-85% training max |
+| ROM | Full ROM on all lifts |
+| Volume | Maximum adaptive (12-18 sets/muscle group/week) |
+| Key changes | Transition to Juggernaut or structured program. Main lifts: squat, bench (if wrist ready), deadlift, OHP. |
+| Conditioning | Trail runs/hikes, jump rope, BikeErg intervals. |
+
+## Current Status
+
+As of 2026-06-29 (Monday): **Week 2 of Phase 1**
+- 2 upper body sessions completed (pain-free)
+- 1 full body session completed (hamstring triggered, now resolved)
+- Hamstring: very mild discomfort on Sat, feeling ~100% today. Leg re-intro planned today with glute-emphasis warm-up.
+- Wrist: band press works great. Landmine press causes ulnar compression pain. Grip work in PT 3x/day.
+
+## References to Agent Config
+
+- `reintroduction period (weeks 1-4)` guideline in agent config maps to Phase 1
+- `left hand grip limitation` guideline applies through Phase 1 and into Phase 2
+- Check-in on grip progression: early this week (Mon/Tue)
+- Hamstring rehab: glute activation pattern, not tendinopathy