Body recomposition — lean out while keeping and building strength. Eating around maintenance; tracking composition and strength, not scale weight. Secondary goal: freestanding handstand.
ULA (Upper/Lower Adaptive) — normally a 5-session rotation that trains each main lift ~2×/week: one heavy anchor session, one secondary touch. Currently a 4-session rotation (Upper A / Lower A / Upper B / Lower B) — Skill Day is removed from the app entirely while a coach-led handstand course covers that ground; see Context. Adjusts by duration (45 / 60 / 75 min) and fatigue flags.
Recovering from golfer's elbow — elbow-friendly variants are prioritised. 2–3× weekly morning yoga sits alongside the gym programme. Started a coach-led handstand course on 2026-08-04 (Upper A → HS → Lower A → HS → Upper B → HS → Lower B → HS, so each gym session lands ~2×/week) — Skill Day is removed from the app entirely, and Upper A/B stay partially deloaded: overhead press and lateral delt paused (compete directly with the handstand pattern), rear delt and triceps restored in v7.2 (low overlap, kept fresh for the coach's fully-loaded pattern instead). Since handstand training doesn't cover pulling at all, v7.3 made pull-up the anchor on Upper A too — horizontal press stays but only as a light activation accessory. See v7.2, v7.1, v7, and v6 in Rotation below for prior states.
= home-friendly option (bodyweight · rings · pull-up bar · kettlebell · ab wheel). Light-dumbbell moves work at home too but aren't flagged.