Diesel Workout of the Week


Welcome to a new feature here on Diesel, the Workout of the Week.
Here you have the opportunity to grab a killer, innovative workout that you can add to your routine each week.  If you don’t have all of the equipment, don’t worry, I’ll offer some alternatives.

Now the cool thing about the Workout of the Week.  If you actually do the workout AND film it you have the opportunity to win some cool, free prizes.  All you have to do is film yourself doing and completing the workout, upload it to YouTube with “Diesel Crew’s Workout of the Week” and you’ll be entered into the drawing.  You’ll just have to send me a link to the video to smitty [dot] diesel [at] gmail.com.  It is that simple!

What to Do Next?

Copy and paste this workout into MS Word and print it out.  Take it to the gym with you and get to work!

Workout of the Week 1


Jumping Jacks, 1 min

Tin Men, 10-20 each leg

Hindu Push-ups, 20 reps


Foam Roller, 30 sec each section

Activation / Mobility

Face Pulls, 2×15 reps

Banded Good Mornings, 20 reps

Striders, 10 each leg

Push-up Pluses, 20 reps


1) Full Squats, 4×8

2a)  Kb (or DB) Swings, 3×20

2b)  Chin-ups, 3×10

3)  Seated DB Cleans, 2×15

4)  Hanging Leg Lifts, 3×10

Cool Down

2 Hand Plate Pinch (use 25lb plates), 3xALAP (As Long As Possible)

Pec Wall Stretches, various

Seated Glute Stretches, various

Foam Rolling, various

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About The Diesel Crew 7 Articles

Motto: “Achieving Beyond Potential”

Developing athletes of all sports utilizing non-conventional training protocols. Focusing on complex, multi-joint, closed-chain exercises promoting strength and explosive power development specific to the functional movement patterns of athletics.
Protocol: Incorporating and modifying—through “Extension of the Movement” and “Movement Under Tension”—all aspects of Weightlifting (Clean & Jerk, Snatches and all transitional exercises), Powerlifting (Bench, Deadlift and Squat), Strongman (Atlas Stones, Yoke, Logs, Farmer’s Walk, Conan’s Wheel, Viking Press, Axle, Tractor Tires), Kettlebell (Conventional and Non-Conventional Exercises) and Grip Strength (All aspects; Crush, Support, Pinch, Levering, Tearing, Bending) to build the complete athlete.
“Napalm” Jedd Johnson, CSCSupdating image

Jedd Johnson played basketball and baseball at Towanda High School in Pennsylvania. Later, he played Division II baseball for two years at Mansfield University of Pennsylvania, before taking on strength training as his main interest.
DIESEL CREWCredentials
Jedd has Certified Strength and Conditioning Specialist credentials through the National Strength and Conditioning Association, and is a regular speaker & presenter at the Pennsylvania State Strength and Conditioning Clinic.
The Diesel Crew
In 1999, Jedd and Jim ‘Smitty’ Smith formed the Diesel Crew and began formulating the Diesel Method, a strength and conditioning system involving the incorporation of various training disciplines. The Diesel Crew is now recognized as the leaders in grip strength.
Jedd has authored grip articles for Straight to the Bar as well as numerous grip and strongman articles for the Diesel Crew.
Strongman Contests
2003—TPS Massachusetts State Strongman Championships
2004—TPS Massachusetts State Strongman Championships
2004—Maryland’s Strongest Man
2005—Wise Wellness Strongman Contest
2005—Saxonburg Strongman Contest
2005—TPS Massachusetts State Strongman Championships
2005—Maryland’s Strongest Man
2006—Stronger Than All II
2006—Wise Wellness 2006

Jedd has put nearly 350 pounds overhead and lifted 400-pound Atlas Stones. He is an IronMind Certified Captain of Crush. He has lifted the 50-pound Blob, pinched two 45-pound plates, deadlifted the Inch Replica dumbbell with one hand, bent the IronMind Red Nail and the Fat Bastard Barbell Co.’s Grand Bastard Nail, as well as several other renowned grip feats.

updating image Jim “Smitty” Smith, CSCS, CFT, USAWupdating image

Jim Smith is a co-founding member of the Diesel Crew. Jim is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS), the International Sports Sciences Association (ISSA) as a Certified Fitness Trainer (CFT) and the United States (USAW) as a Club coach.
Jim is also an expert trainer who writes for Men’s Fitness and the Elite Q/A Staff. Jim has been involved in strength training as a performance enhancement specialist for over 8 years and as a strength athlete for over 18 years. He has worked with athletes from many sports who compete at various levels to improve performance, eliminate dysfunction and recover from injury. He has published articles about his unique training style and innovative methods for many prominent strength and fitness related sites. He is also the authored of three renowned strength manuals.
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