Applies to this day and carries forward to the days after it until you change it again. Earlier days stay exactly as they were.
Default weight for every set today. Nudge any single set up or down with the −/+ beside it in the timeline. Workload = weight × 100 reps per set.
Shifts the whole day — work, water, food and every GoSpiral callout — to begin here. The plan runs about 10 hours from this time.
Pulls one movement at random from all 40current GoSpirals. It can repeata movement you already did today — and can even repeat inside the same bonus session, so your next pull might be the very one you just finished. Once you hit Addyou’re committed: do it and check it offbefore you can draw the next. Hit a wrong Add? The ↺ mistakebutton clears it — but it doesn’t re-roll: your next draw hands back the very samemovement. Bank these inside your scheduled blocks (not the Root & Restore ones) — every box is 100 reps toward your total and the movement log.1
Training window
Orange · FocusThe daytime blocks are your peak-cognition windows — the version of you best able to build, concentrate and solve. Push past a block and you optimize less, not more.14Then meals with calm, non-distracting reading and research13and the GoSpiral sets. From 7 PM you step into Wind Down · Lounge Car — low-stress, enjoyable time that’s yours: watch a movie, catch a game, read a novel, socialize, call your Mom. The 9 PM Green Card meal follows, then Read · Library Car — a nightly read, screens off, magnesium5 — into Regenerative Sleep · Sleeper Car, where yesterday’s problems so often find their answers by morning.15