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CATALYST ATHLETICS TRAINING CYCLE

Program Help | Exercise Demos | Programs


Double Day Squats & Heavy Weights
13 weeks

This is a 12-week cycle (with a first week that acts as a rest or transition week, making it 13 weeks total). You will be squatting heavy every day - often twice a day.

It will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts. Try completing all workouts without sitting down. Rest only as long as needed.

This cycle should only be used by athletes who are conditioned for frequent, heavy lifting - it is not a good beginning program.

"The double day squat program by Greg Everett was the hardest program I've done. But my back squat went from 405 to 485 and my front squat went from 325 to 395." - Ryan K.



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Monday January 21 2013
Comments (26)

  • Front Squat - 80% x 1
  • Snatch - heavy single; 80% (of hs) x 1 x 3
  • Segment Snatch Pull (knee) + Snatch Pull - 90% (of sn) x 1+2 x 4
  • Back Squat - 90% x 1, 75% x 3 x 3
  • Good Morning - 3x5 (very light)
This next cycle will use weight selections based on feel for most sets. This first week will be a transition week to prepare you for very frequent squatting and heavy lifts.

Try completing all workouts without sitting down. Rest only as long as needed.

Week 0 of 12
Tuesday January 22 2013
Comments (10)

  • Muscle Snatch - 3x3
  • Mid-Hang Snatch - 70% x 2 x 5
  • Power Clean + Power Jerk - 75% x 1+1 x 5
  • Front Squat - 90% x 1, 75% x 2 x 3
3 sets; no rest:
10 DB Presses
10 2-arm DB Rows
Wednesday January 23 2013
Comments (4)

  • Front Squat - 80% x 1
  • Clean & Jerk - heavy single; 80% (of hs) x 2+1 x 3
  • Segment Clean Pull (knee) + Clean Pull - 90% (of clean) x 1+2 x 4
  • Back Squat - 90% x 1
  • Pause Back Squat - 70% (of squat) x 3 x 3
  • Good Morning - 3x5 (little heavier than Monday)
Thursday January 24 2013
Comments (20)

  • Back Squat - 80% x 1
  • Power Snatch - 75% x 2 x 5
  • Mid-Hang Clean - 70% x 2 x 5
  • Push Press - 3x5
  • Front Squat - heavy single; 75% (of hs) x 3 x 3

3 sets; no rest:

300m Row
12 Pull-ups
Friday January 25 2013
Comments (2)

Rest Day
Saturday January 26 2013
Comments (11)

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 70% (of back squat heavy single) x 3 x 3
  • Good Morning - 3x5 (little heavier than Wednesday)
Sunday January 27 2013
Comments (0)

Rest Day
Monday January 28 2013
Comments (5)

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Segment Snatch Pull (knee) + Snatch pull - 5 x 1+2
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 1 of 12
Tuesday January 29 2013
Comments (0)

  • Back Squat - heavy single
  • High-Hang Snatch - 5 x 2
  • Power Clean + Power Jerk = 5 x 2+1
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 KB Swings
10 2-Arm KB Presses
Wednesday January 30 2013
Comments (0)

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Segment Clean Pull (knee) + Clean Pull - 5 x 1+2
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Thursday January 31 2013
Comments (9)

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • High-Hang Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest
15 Pull Ups
12 DB Presses
Friday February 1 2013
Comments (0)

Rest Day
Saturday February 2 2013
Comments (6)

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning 3 x 5
Sunday February 3 2013
Comments (0)

Rest Day
Monday February 4 2013
Comments (2)

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Segment Snatch Pull (knee) + Snatch Pull - 5 x 2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout
GOAL - beat last week's weight at least one exercise each day

Week 2 of 12
Tuesday February 5 2013
Comments (1)

  • Back Squat - heavy single
  • High-Hang Snatch - 5 x 2
  • Power Clean + Power Jerk - 5 x 2+1
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

250m Row
12 DB Presses
Wednesday February 6 2013
Comments (3)

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Segment Clean Pull (knee) + Clean Pull - 5 x 1+2
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Thursday February 7 2013
Comments (10)

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • High-Hang Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
12 KB Swings
12 Pull Ups
Friday February 8 2013
Comments (5)

Rest Day
Saturday February 9 2013
Comments (3)

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Sunday February 10 2013
Comments (0)

Rest Day
Monday February 11 2013
Comments (4)

  • Front Squat - heavy single
  • Snatch (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single
  • Snatch Pull - 5 x 3
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 3 of 12
Tuesday February 12 2013
Comments (5)

  • Back Squat - heavy single
  • Hang Snatch (knee) - 5 x 2
  • Power Clean + Power Jerk - 5 x 1+1
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

12 2-arm DB Bent Row
12 2-arm DB Press
Wednesday February 13 2013
Comments (0)

  • Front Squat - heavy single
  • Clean & Jerk (first 15 singles OTM) - 60% x 1 x 5, 70% x 1 x 5, 75% x 1 x 5, heavy single
  • Clean Pull - 5 x 3
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Thursday February 14 2013
Comments (2)

  • Back Squat - heavy single
  • Jerk Bnk - 5 x 2
  • Hang Clean (knee) - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 Pull Ups
10 Ring Push Ups
Friday February 15 2013
Comments (0)

Rest Day
Saturday February 16 2013
Comments (1)

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Sunday February 17 2013
Comments (1)

Rest Day
Monday February 18 2013
Comments (3)

  • Snatch - heavy single
  • Snatch Pull - 4 x 3
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 4 of 12
Tuesday February 19 2013
Comments (4)

  • Power Snatch + Snatch Push Press - 5 x 1+3
  • Power Clean + Power Jerk - 5 x 1+1
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

15 KB Swings
12 DB Push Presses
Wednesday February 20 2013
Comments (0)

  • Clean & Jerk - heavy single
  • Clean Pull - 4 x 3
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5
Thursday February 21 2013
Comments (3)

  • Power Snatch - 5 x 2
  • Power Clean + Push Press - 5 x 1+3
  • Front Squat - heavy single; 3 x 2

3 sets; no rest:

12 Pull Ups
200m Row
Friday February 22 2013
Comments (0)

Rest Day
Saturday February 23 2013
Comments (1)

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single; 3 x 2
  • Good Morning - 3 x 5
Sunday February 24 2013
Comments (0)

Rest Day
Monday February 25 2013
Comments (0)

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5

Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 5 of 12
Tuesday February 26 2013
Comments (2)

  • Back Squat - heavy single
  • Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
  • Power Clean + Front Squat + Jerk - 5 x 1+1+1
  • Snatch Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
20 Sit Ups
15 Pull Ups
Wednesday February 27 2013
Comments (6)

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Thursday February 28 2013
Comments (9)

  • Back Squat - heavy single
  • Jerk - (3, 2, 1) x 3
  • Power Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

20 KB Swings
15 DB Push Press
Friday March 1 2013
Comments (0)

Rest Day
Saturday March 2 2013
Comments (0)

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Sunday March 3 2013
Comments (0)

Rest Day
Monday March 4 2013
Comments (0)

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 2
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 5 x 2+2+1
  • Back Squat - heavy single; 4 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 6 of 12

Tuesday March 5 2013
Comments (2)

  • Back Squat - heavy single
  • Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
  • Power Clean + Front Squat + Jerk - 5 x 1+1+1
  • Snatch Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
15 KB Swing
15 DB Press
Wednesday March 6 2013
Comments (0)

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 2+1
  • Clean DL to knee + DL knee to hip + Clean Pull - 5 x 2+2+1
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Thursday March 7 2013
Comments (4)

  • Back Squat - heavy single
  • Jerk - (3, 2, 1) x 3
  • Power Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

200m Row
12 Pull Ups
Friday March 8 2013
Comments (0)

Rest Day
Saturday March 9 2013
Comments (1)

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 4 x 3
  • Good Morning - 3 x 5
Sunday March 10 2013
Comments (0)

Rest Day
Monday March 11 2013
Comments (4)

  • Front Squat - heavy single
  • Snatch - heavy single; 3 x 1
  • Snatch DL to knee + DL knee to hip + Snatch Pull - 4 x 2+2+1
  • Back Squat - heavy single; 3 x 3
  • Good Morning - 3 x 5
Avoid failure on HS squats; back-offs by feel as heavy as possible for Rxed reps/sets
Select weights by feel. Up to a working weight across all Rxed sets, or up to AHAP and back off to hit all sets
No sitting down during workout

Week 7 of 12

Tuesday March 12 2013
Comments (0)

  • Back Squat - heavy single
  • Snatch High-Pull + Hang Power Snatch (below knee) + OHS - 5 x 1+1+1
  • Power Clean + Jerk - 5 x 1+1
  • Snatch Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:
10 DB Bent Row
10 DB Press
Wednesday March 13 2013
Comments (1)

  • Front Squat - heavy single
  • Clean & Jerk - heavy single; 3 x 1+1
  • Clean DL to knee + DL knee to hip + Clean Pull - 4 x 2+2+1
  • Back Squat - heavy single
  • Pause Back Squat - 3 x 3
  • Good Morning - 3 x 5
Thursday March 14 2013
Comments (3)

  • Back Squat - heavy single
  • Jerk - (2, 2, 1) x 3
  • Power Clean - 5 x 2
  • Push Press - 4 x 5
  • Front Squat - heavy single; 3 x 3

3 sets; no rest:

15 Pull Ups
15 KB Swing
Friday March 15 2013
Comments (0)

Rest Day
Saturday March 16 2013
Comments (2)

  • Front Squat - heavy single
  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - heavy single
  • Pause Back Squat - 3 x 3
  • Good Morning - 3 x 5
Sunday March 17 2013
Comments (2)

Rest Day
Monday March 18 2013
Comments (0)

  • Snatch -  (75%x2, 80%x1, 85%x1) x 3
  • Snatch Pull - 90%x3, 95%x3. 100%x3
  • Back Squat - 75%x2, 80%x2, 85%x 2 x 2
  • Good Morning 3 x 5

Recovery Week

Week 8 of 12
Tuesday March 19 2013
Comments (5)

  • Power Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 2 x 2
  • Power Clean + Jerk - 70%x2, 75%x2, 80%x 2 x 3
  • Front Squat - 85%x1, 75% x 2 x 3

3 sets: no rest:
12 KB Swings
10 Pull Ups
Wednesday March 20 2013
Comments (1)

  • Clean & Jerk - (75%x 2+1, 80%x 1+1, 85% x 1+1) x 3
  • Clean Pull - 90%x3, 95%x3, 100%x3
  • Back Squat - 90%x1
  • Pause Back Squat - 70% x 2 x 3
  • Good Morning 3 x 5
Thursday March 21 2013
Comments (0)

  • Jerk - 70%x2, 75%x2, 80% x 2 x 3
  • Power clean - 70% x 2 x 2, 75% x 2 x 3
  • Front Squat - 85%x1, 75% x 2 x 3

3 sets; no rest:
12 DB Push Press
10 Pull Ups
Friday March 22 2013
Comments (0)

Rest Day
Saturday March 23 2013
Comments (1)

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Back Squat - 90%x1
  • Pause Back Squat - 75% x 2 x 3
  • Good Morning - 3 x 5
Sunday March 24 2013
Comments (0)

Rest Day
Monday March 25 2013
Comments (7)

  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 105% x 2 x 4
  • Front Squat - 70%x2, 80%x2, 85%x2, 90% x 2 x 3

Week 9 of 12
Tuesday March 26 2013
Comments (3)

  • Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
  • Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3
3 sets; no rest:
300m Row
12 DB Push Press
Wednesday March 27 2013
Comments (0)

  • Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2 x 2
  • Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 2+1 x 2
  • Snatch Pull - 100% x 3 x 2, 105% x 2 x 2
  • Back Squat - 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 80% x 3 x 3
Thursday March 28 2013
Comments (2)

  • Power Snatch - heavy single; (90%x1, 95%x1, 100%x1) x 3
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1, 100%x1) x 3
  • Clean Pull - 100% x 3 x 3, 105% x 3 x 2
3 sets; no rest:
15 KB Swings
12 Pull Ups
Friday March 29 2013
Comments (0)

Rest Day
Saturday March 30 2013
Comments (0)

  • Snatch - 70%x2, 80%x2, 85% x 2 x 4
  • Clean & Jerk - 70% x 2(1+1), 80% x 2(1+1), 85% x 2(1+1) x 3
  • Clean Pull - 95% x 2 x 2, 105% x 2 x 3
  • Front Squat - 70%x2, 80%x2, (85%x2, 90%x1, 95%x1) x 3
Sunday March 31 2013
Comments (0)

Rest Day
Monday April 1 2013
Comments (4)

  • Snatch - heavy single; (90%x1, 95%x1) x 3
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - heavy single; (90%x1, 95%x1) x 3

Week 10 of 12
Tuesday April 2 2013
Comments (0)

  • Technique Work of Choice
  • Hang Power Snatch - 60%x2, 65%x2, 70% x 2 x 3
  • Hang Power Clean - 60%x2, 65%x2, 70% x 2 x 3
3 sets; no rest:
15 KB Swing
12 2-arm KB Push Press
Wednesday April 3 2013
Comments (0)

  • Snatch - heavy single
  • Clean & Jerk - heavy single
  • Clean Pull - 105% x 2 x 5
  • Back Squat - heavy single; (90%x1, 95%x1) x 3
Thursday April 4 2013
Comments (2)

  • Power Snatch - heavy single; (90%x1, 95%x1) x 3
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3
  • Snatch High-Pull - 100% x 2 x 4
3 sets; no rest:
12 Pull Ups
25 Double Unders
Friday April 5 2013
Comments (0)

Rest Day
Saturday April 6 2013
Comments (0)

  • Snatch - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2
  • Clean & Jerk - 60% x 2(1+1), 70% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - 60%x2, 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2
Sunday April 7 2013
Comments (0)

Rest Day
Monday April 8 2013
Comments (1)

  • Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Clean & Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Snatch Pull - 100% x 2 x 5
  • Front Squat - heavy single; 90% x 1 x 5 (% of HS)

Week 11 of 12
Tuesday April 9 2013
Comments (4)

  • Technique Work of Choice
  • Power Snatch - 60%x2, 65%x2, 70% x 1 x 8
  • Power Clean + Power Jerk - 60% x (1+1), 65% x (1+1), 70% x (1+1) x 8
3 sets; no rest:
12 Pull Ups
15 DB Press
Wednesday April 10 2013
Comments (0)

  • Snatch - heavy single; 90% x 2 x 3 (% of PR)
  • Clean & Jerk - heavy single; 90% x (1+1) x 3 (% of PR)
  • Clean Pull - 95% x 2 x 5
  • Back Squat - heavy single; 90% x 2 x 3 (% of PR)
Thursday April 11 2013
Comments (0)

  • Power Snatch - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Power Clean + Jerk - heavy single; (90%x1, 95%x1) x 3 (% of HS)
  • Clean Pull - 100% x 2 x 5
3 sets; no rest:
300m Row
16 KB Swings
Friday April 12 2013
Comments (2)

Rest Day
Saturday April 13 2013
Comments (1)

  • Snatch - 70%x2, 75%x2, 80%x2, 85% x 2 x 3
  • Clean & Jerk - 70% x 2(1+1), 75% x 2(1+1), 80% x 2(1+1), 85% x (2+1) x 2, 90% x (2+1) x 2
  • Snatch Pull - 110% x 2 x 5
  • Front Squat - 70%x2, 80%x2, 85% x 2 x 2, 90% x 2 x 2
Sunday April 14 2013
Comments (0)

Rest Day
Monday April 15 2013
Comments (0)

  • Snatch - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
  • Clean & Jerk - 70%x1, 80%x1, 85%x1, 90%x1, 85% x 1 x 2
  • Clean Pull - 90%x2, 95% x 2 x 2
  • Back Squat - 75%x3, 80%x2, 85% x 2 x 2

Week 12 of 12
Tuesday April 16 2013
Comments (2)

  • Power Snatch - 60%x2, 65%x2, 70%x2, 75% x 1 x 3
  • Power Clean + Jerk - 60% x 2(1+1), 65% x 2(1+1), 70% x 2(1+1), 75% x (1+1) x 3
3 sets; no rest:
12 DB Bent Row
12 DB Push Press
Wednesday April 17 2013
Comments (0)

  • Snatch - 75%x2, 80% x 1 x 3
  • Power Clean + Jerk - 75% x (1+1) x 3
  • Snatch Pull - 90% x 2 x 3
  • Front Squat - 75% x 2, 80% x 1 x 2
Thursday April 18 2013
Comments (5)

  • Power Snatch - 60% x 1 x 5
  • Power Clean + Jerk - 60% x (1+1) x 5
3 sets; no rest:
10 Pull Ups
15 KB Swings
Friday April 19 2013
Comments (0)

Rest Day
Saturday April 20 2013
Comments (2)

  • Snatch - heavy single
  • Clean & Jerk - heavy single
Sunday April 21 2013
Comments (0)

Rest Day
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