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Class times for the coming week

Posted by Dave on Apr 25, 2013 in Uncategorized | 0 comments

Just a quick heads up folks, as some of you know, Conor is getting married tomorrow in Connemara and I will be heading West to celebrate with him. Ross will be minding the for while I’m away. The class times for the next 10 days are as follows…

Fri 26th 6-7 o’clock

Sat 27th 12-1 o’clock

Mon 29th 7-8 o’clock and 8-9 o’clock

Tue 30th 7-8 o’clock

Wed 1st 7-8 o’clock and 8-9 o’clock

Thu 2nd 6-7 o’clock

Fri 3rd 6-7 o’clock

Sat 4th 12-1 o’clock

Mon 6th Closed for the bank holiday

So basically it is all the same except for Tue 30th 7-8 o’clock and Thu 2nd 6-7 o’clock.

Dont wreck the place while I’m gone!

Change to the Timetable – Jan 2013

Posted by Dave on Jan 6, 2013 in Uncategorized | 0 comments

A quick heads up that there are a few immediate changes to the timetable, as there will be a few changes to the running of the gym in the coming months.

Here at SDSC our aim is to provide the best coaching possible and most importantly serve all of our members and help them achieve their goals. This is one thing that we have always tried to pride ourselves on at the gym – knowing EACH and everyone of our clients and their goals.

The coming changes will further improve your experience in the gym, allowing us to serve all of you guys (and new, dedicated members) as best as possible. We want to grow as coaches and for the gym to grow but still meet your individual needs.

Now for the changes. First up, the Strength Classes will be put on hold for the time being. They will most likely be re-introduced in 6 week blocks and people attending these sessions will be encouraged to train solely in these classes so as to maximise gains (although this wont be mandatory). The reason being is that attendees results can be measured more precisely and programming will purely focus getting numbers up in the big lifts. There will be some more additions to these classes too which will be announced nearer to them starting.

Secondly, the classes on Tuesday will be brought forward one hour. Both classes will be mixed levels for a trial period. There will be a class at 6 o’clock and a class at 7 o’clock. If you previously attended the class at 8, you can come to the class at 6, again, both classes will be suitable for all levels.

Here is a link to the new timetable…

Christmas Opening Hours

Posted by Dave on Dec 10, 2012 in Uncategorized | 0 comments

For the rest of December the timetable will be changed slightly… if anything is unclear, as in the comments, email me or else ask in class. Ok, so here it goes..

From Tuesday 11th there will be no more strength classes till the New Year.

Monday 10th – Saturday 15th – Everything else remains the same bar the above change. S&C 1 and S&C 2 will still be on at 7 o’clock and 8 o’clock. The mixed class is on Friday the 14th at 6 o’clock and Saturday at 12 noon as normal. The new SDSC 101 classes will go ahead as long as people get in touch within 24 hours to confirm attendance.

Monday 17th – Saturday 22nd – will be the same as above. If attendances drop off closer to Christmas – as I now most of you will be going home, we may just run 1 mixed class per day – I’ll make a call on this towards the end of this week.

The gym will be closed on the 23rd through to the 26th and reopening on Thursday the 27th.

There will be one class on Thursday the 27th and Friday the 28th and Saturday 29th.

The gym will re-open fully on Wednesday the 2nd!

Workouts – Mon 20th

Posted by Dave on Aug 20, 2012 in Uncategorized | 0 comments

Strength Class

Workout:

A. Squat -> build up to 5RM of the day; then 3 x 5 @ 90% (rest 3mins)

B1. Bench Press 3 x 5 (2mins rest)
B2. Pendlay Row 3 x 5 (2mins rest)

C. Barbell Curls 2 x 12-15 (2mins rest)

D. DB Ext Rotation 2 x 10/10

Some strength work to start the week

S&C Class

Workout:

A. Front Squat 3 x 5 (3mins rest)

then 5 rounds of:
KB Snatch R x 7
KB Snatch L x 7
Ring Rows x 7

then hollow position practice

Kettlebell Snatches

Fundamentals Class

Workout:

A. Front Squat 3 x 5 (3mins rest)

then 4 rounds of:
KB Snatch R x 7
KB Snatch L x 7
Ring Rows x 5

then hollow position practice

Monday 13th Aug

Posted by Dave on Aug 12, 2012 in Uncategorized | 0 comments

Hey folks, you have probably all noted that this blog hasn’t been updated much! The past two weeks have been hectic with Matt’s seminar, a family funeral and a trip to the Olympics.

Matt spreading the knowledge

I will be away for a few days to recover and recharge for the coming months of coaching! I will update the site when I get back (Monday the 20th) and also write a piece on Matt’s trip to Dublin and the seminar.

The classes will be also limited for the coming week…

*There will be no Strength classes and no classes on Saturday 18th*

Monday 13th – No Strength class, 7 – 8 S&C / 8 – 9 Fundamentals

Tuesday 14th – 7 – 8 S&C / 8 – 9 Fundamentals

Wednesday 15th – No Strength class, 7 – 8 S&C / 8 – 9 Fundamentals

Thursday 16th – 7 – 8 S&C / 8 – 9 Fundamentals

Sorry again for any inconvenience caused, see you on the 20th

Dave