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Auto-sync Chriss-MacBook-Pro 2026-06-25 21:24

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2026-06-25 21:24:58 -05:00
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projects/-Users-csader-workout-player/memory/program-data-source.md
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---
name: program-data-source
description: The Wildfan 2H club program was sourced from a spreadsheet with YouTube links and a companion intro PDF
metadata:
node_type: memory
type: project
originSessionId: 4c5b9e06-c81b-4be9-9182-f1c816180860
---
The first program loaded into the system is the "Wildfan 2H Heavy Club" program by Smally and Fulks. Source files in ~/Downloads/:
- `Intro to free Wildfan 2 Hand Heavy Club prog XX.pdf` — program philosophy, protocol description, troubleshooting
- `Wildfan 2H Heavy Club - Full body Program by Fulks and Smally FINAL.xlsx` — actual exercises with YouTube hyperlinks, 3 sheets (warm up/cool down, auto-calc version, printable)
**Why:** This is the reference implementation for how programs get structured. 7 levels × (7 warmup + 8 main + 6 cooldown) exercises, TUT protocol (30s work / 30s rest / 4 rounds).
**How to apply:** When adding new programs, follow the same pattern — extract exercise names and video links from source material, include warmup/cooldown in each level's exercise list.