From 5277043489314b8958636c032d154aec38dcba3a Mon Sep 17 00:00:00 2001
From: Ash <ash@ogle.fyi>
Date: Fri, 17 Apr 2026 07:17:39 -0700
Subject: [PATCH] workout: Day C card for 2026-04-17

---
 workout/2026-04-17.html | 203 ++++++++++++++++++++++++++++++++++++++++
 workout/index.html      |   5 +
 2 files changed, 208 insertions(+)
 create mode 100644 workout/2026-04-17.html
diff --git a/workout/2026-04-17.html b/workout/2026-04-17.html
new file mode 100644
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+<!DOCTYPE html>
+<html lang="en">
+<head>
+  <base href="/ash/">
+  <meta charset="UTF-8">
+  <meta name="viewport" content="width=device-width, initial-scale=1.0">
+  <title>Workout: Day C — 2026-04-17</title>
+  <style>
+    * { box-sizing: border-box; margin: 0; padding: 0; }
+    body {
+      font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
+      background: #0f0f0f;
+      color: #e0e0e0;
+      min-height: 100vh;
+      display: flex;
+      justify-content: center;
+      padding: 40px 20px;
+    }
+    .container { max-width: 800px; width: 100%; }
+    h1 { font-size: 1.8rem; margin-bottom: 4px; color: #f97316; }
+    .breadcrumb { color: #666; margin-bottom: 24px; font-size: 0.85rem; }
+    .breadcrumb a { color: #888; text-decoration: none; }
+    .breadcrumb a:hover { color: #f97316; }
+    .date-header { color: #888; font-size: 0.9rem; margin-bottom: 16px; }
+    .day-badge { display: inline-block; background: rgba(249, 115, 22, 0.2); color: #f97316; padding: 4px 12px; border-radius: 16px; font-size: 0.85rem; font-weight: 500; margin-bottom: 24px; }
+    .section { margin-bottom: 32px; }
+    h2 { font-size: 1.2rem; color: #f97316; margin-bottom: 16px; }
+    .table {
+      background: rgba(255,255,255,0.04);
+      border: 1px solid rgba(255,255,255,0.08);
+      border-radius: 12px;
+      overflow: hidden;
+    }
+    .table table { width: 100%; border-collapse: collapse; }
+    .table th { background: rgba(255,255,255,0.08); padding: 12px 16px; text-align: left; font-weight: 500; font-size: 0.85rem; color: #888; }
+    .table td { padding: 12px 16px; border-top: 1px solid rgba(255,255,255,0.08); font-size: 0.95rem; }
+    .exercise-name { font-weight: 500; }
+    .reps { color: #666; font-size: 0.9rem; }
+    .weight { color: #666; font-size: 0.9rem; }
+    .video-link { color: #4a9eff; text-decoration: none; font-size: 0.85rem; }
+    .video-link:hover { color: #6bb3ff; }
+    .form-note { color: #666; font-size: 0.85rem; font-style: italic; }
+    .note { background: rgba(255,255,255,0.04); border: 1px solid rgba(255,255,255,0.08); border-radius: 12px; padding: 16px; margin-top: 16px; color: #888; font-size: 0.85rem; }
+    .back-link { display: inline-block; color: #f97316; text-decoration: none; font-size: 0.85rem; margin-top: 32px; }
+    .back-link:hover { color: #ff8c42; }
+    @media (min-width: 1200px) {
+      body { padding: 60px 40px; }
+      .container { max-width: 1100px; }
+      h1 { font-size: 2.8rem; }
+      h2 { font-size: 1.8rem; }
+      .date-header { font-size: 1.2rem; margin-bottom: 20px; }
+      .day-badge { font-size: 1.1rem; padding: 6px 18px; margin-bottom: 32px; }
+      .table th { padding: 16px 24px; font-size: 1.1rem; }
+      .table td { padding: 16px 24px; font-size: 1.3rem; }
+      .exercise-name { font-size: 1.4rem; }
+      .reps { font-size: 1.2rem; }
+      .weight { font-size: 1.2rem; }
+      .video-link { font-size: 1.1rem; }
+      .form-note { font-size: 1.1rem; }
+      .note { padding: 20px 24px; font-size: 1.1rem; }
+      .section { margin-bottom: 48px; }
+    }
+    @keyframes pulse { 0% { opacity: 0.6; } 50% { opacity: 1; } 100% { opacity: 0.6; } }
+    .wake-locked { position: fixed; bottom: 20px; right: 20px; background: rgba(249, 115, 22, 0.9); color: white; padding: 8px 16px; border-radius: 20px; font-size: 0.85rem; animation: pulse 2s infinite; display: none; }
+  </style>
+</head>
+<body>
+  <div class="container">
+    <p class="breadcrumb"><a href="../">Ash Pages</a> / <a href="index.html">Workouts</a> /</p>
+    <h1>💪 Workout Day</h1>
+    <div class="date-header">Friday, April 17, 2026</div>
+    <div class="day-badge">Day C — Dynamic Full-Body</div>
+
+    <!-- Warmup -->
+    <div class="section">
+      <h2>Warmup</h2>
+      <div class="note">5 min treadmill walk + arm swings + bodyweight squats</div>
+    </div>
+
+    <!-- Main workout table -->
+    <div class="section">
+      <h2>Main Workout</h2>
+      <div class="table">
+        <table>
+          <thead><tr><th>#</th><th>Exercise</th><th>Reps</th><th>Weight</th><th>Form Video</th></tr></thead>
+          <tbody>
+            <tr>
+              <td>1</td>
+              <td class="exercise-name">Farmer's Walk</td>
+              <td class="reps">20 steps</td>
+              <td class="weight">15 lb pair or KBs</td>
+              <td><a href="https://www.youtube.com/watch?v=Fkzk_RqlYig" class="video-link" target="_blank">▶ Video</a></td>
+            </tr>
+            <tr>
+              <td>2</td>
+              <td class="exercise-name">H2L Chop (wood chop)</td>
+              <td class="reps">10/side</td>
+              <td class="weight">20 lb KB</td>
+              <td><a href="https://www.youtube.com/watch?v=4gzbmyDdaho" class="video-link" target="_blank">▶ Video</a></td>
+            </tr>
+            <tr>
+              <td>3</td>
+              <td class="exercise-name">DB Push Press</td>
+              <td class="reps">10</td>
+              <td class="weight">10 lb pair → 15 lb</td>
+              <td><a href="https://www.youtube.com/watch?v=jFnZPgmTwik" class="video-link" target="_blank">▶ Video</a></td>
+            </tr>
+            <tr>
+              <td>4</td>
+              <td class="exercise-name">DB Rear Delt Flies</td>
+              <td class="reps">10</td>
+              <td class="weight">5 lb pair → 10 lb</td>
+              <td><a href="https://www.youtube.com/watch?v=d1QEddtoOq0" class="video-link" target="_blank">▶ Video</a></td>
+            </tr>
+            <tr>
+              <td>5</td>
+              <td class="exercise-name">DB Hammer Curls</td>
+              <td class="reps">15</td>
+              <td class="weight">10 lb pair → 12 lb</td>
+              <td><span class="form-note">palms face each other, no swing</span></td>
+            </tr>
+            <tr>
+              <td>6</td>
+              <td class="exercise-name">Calf Raises (1-leg)</td>
+              <td class="reps">20 (10/leg)</td>
+              <td class="weight">bodyweight or hold KB</td>
+              <td><span class="form-note">step edge or flat floor</span></td>
+            </tr>
+          </tbody>
+        </table>
+      </div>
+      <div class="note"><strong>Structure:</strong> 3 rounds, 60-90s rest between rounds</div>
+    </div>
+
+    <!-- Core finisher -->
+    <div class="section">
+      <h2>Core Finisher</h2>
+      <div class="table">
+        <table>
+          <thead><tr><th>#</th><th>Exercise</th><th>Reps/Time</th><th>Weight</th><th>Form Video</th></tr></thead>
+          <tbody>
+            <tr>
+              <td>1</td>
+              <td class="exercise-name">Dead Bugs</td>
+              <td class="reps">10/side</td>
+              <td class="weight">bodyweight</td>
+              <td><a href="https://www.youtube.com/watch?v=g_BYB0R-4Ws" class="video-link" target="_blank">▶ Video</a></td>
+            </tr>
+            <tr>
+              <td>2</td>
+              <td class="exercise-name">Russian Twists</td>
+              <td class="reps">20 total</td>
+              <td class="weight">8 lb KB or 10 lb DB</td>
+              <td><a href="https://www.youtube.com/watch?v=wkD8rjkodUI" class="video-link" target="_blank">▶ Video</a></td>
+            </tr>
+            <tr>
+              <td>3</td>
+              <td class="exercise-name">Plank Hold</td>
+              <td class="reps">30-45s</td>
+              <td class="weight">bodyweight</td>
+              <td><a href="https://www.youtube.com/watch?v=ASdvN_XEl_c" class="video-link" target="_blank">▶ Video</a></td>
+            </tr>
+          </tbody>
+        </table>
+      </div>
+      <div class="note"><strong>Structure:</strong> 2 rounds, minimal rest between exercises or rounds. No rest between exercises — just move through them.</div>
+    </div>
+
+    <a href="index.html" class="back-link">← Back to workout list</a>
+  </div>
+
+  <div class="wake-locked" id="wakeLockStatus">Screen locked for workout</div>
+
+  <script>
+    // Wake Lock API — MUST use navigator.wakeLock, NOT window.WakeLock
+    let wakeLock = null;
+    async function requestWakeLock() {
+      try {
+        wakeLock = await navigator.wakeLock.request('screen');
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '🔒 Screen locked for workout';
+        wakeLock.addEventListener('release', () => { status.style.display = 'none'; wakeLock = null; });
+      } catch (err) {
+        const status = document.getElementById('wakeLockStatus');
+        status.style.display = 'block';
+        status.textContent = '⚠️ Wake lock not available';
+        status.style.background = 'rgba(100, 100, 100, 0.9)';
+      }
+    }
+    if ('wakeLock' in navigator) {
+      const btn = document.createElement('button');
+      btn.textContent = '🔒 Lock Screen';
+      btn.style.cssText = 'position:fixed;bottom:20px;left:20px;background:#f97316;color:white;border:none;padding:8px 16px;border-radius:20px;font-size:0.85rem;cursor:pointer;z-index:1000;';
+      btn.addEventListener('click', requestWakeLock);
+      document.body.appendChild(btn);
+      document.addEventListener('visibilitychange', async () => {
+        if (wakeLock !== null && document.visibilityState === 'visible') await requestWakeLock();
+      });
+    }
+  </script>
+</body>
+</html>
\ No newline at end of file
diff --git a/workout/index.html b/workout/index.html
index a669cf3..561a54f 100644
--- a/workout/index.html
+++ b/workout/index.html
@@ -44,6 +44,11 @@
     <h1>💪 Workouts</h1>
     <p style="color:#888; margin-bottom:24px;">KB+DB Circuit — 3x/week, A/B/C rotation</p>
 
+    <a href="2026-04-17.html" class="card">
+      <span class="date">Apr 17</span>
+      <span class="session">Day C · Dynamic Full-Body</span>
+    </a>
+
     <a href="2026-04-15.html" class="card">
       <span class="date">Apr 15</span>
       <span class="session">Day B · Full-Body Circuit</span>

#	Exercise	Reps	Weight	Form Video
1	Farmer's Walk	20 steps	15 lb pair or KBs	▶ Video
2	H2L Chop (wood chop)	10/side	20 lb KB	▶ Video
3	DB Push Press	10	10 lb pair → 15 lb	▶ Video
4	DB Rear Delt Flies	10	5 lb pair → 10 lb	▶ Video
5	DB Hammer Curls	15	10 lb pair → 12 lb	palms face each other, no swing
6	Calf Raises (1-leg)	20 (10/leg)	bodyweight or hold KB	step edge or flat floor
#	Exercise	Reps/Time	Weight	Form Video
1	Dead Bugs	10/side	bodyweight	▶ Video
2	Russian Twists	20 total	8 lb KB or 10 lb DB	▶ Video
3	Plank Hold	30-45s	bodyweight	▶ Video