Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

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BEGINNER SERIES TWO PULL Primary Work: 5 sets of pull-ups, maintaining reps Gut: 2 minutes of sit-ups MetCon: Run 400 meters 2 times Directions: For the first-set workout, do your maximum set of pull-ups. If you can do dead-hang pull-ups, do them. If not, do kipping pull-ups. If you can’t do kipping pull-ups, do jumping pull-ups or assisted pullups. For the remaining 4 sets, do as many pull-ups as you can, and once you drop off the bar, give yourself a 10–15 second rest before jumping up on the bar and doing more pull-ups until you reach the same number of pull-ups that you did in your first max set. This is called a “broken set,” meaning you cannot perform the required repetitions, so you take a quick break and then continue. Once you have completed the broken set, take a 2–3 minute rest, then go again until you have completed 5 sets. PUSH Primary Work: 5 sets of push-ups, maintaining reps Gut: 2 minutes of leg-raises, 10–45 degrees MetCon: 2 minutes of max burpees Directions: This workout is the same as the Pull workout in this series, but utilizing push-ups instead of pull-ups. For the first-set workout, do your maximum set of push-ups. If you can do full push-ups, do them. If not, do push-ups from your knees. If you can’t do push-ups from the knees, do push-ups against the wall. For the remaining 4 sets, do as many push-ups as you can, and once you can’t do any more, give yourself a 10–15 second rest and then continue doing more push-ups until you reach the same number of push-ups that you did in your first max set, using the broken set methodology. Once you have completed the broken set, take a 2–3 minute rest, then go again until you have completed 5 sets. LIFT Primary Work: 5 handstand negatives Secondary Work: Arm circles, side, front, overhead Gut: 2 minutes of V-ups
MetCon: Run 800 meters, once as hard as you can Directions: Get into the handstand position and lower yourself as slowly as you can. Use a wall to maintain your balance. Once your head reaches the ground, drop your feet to the ground, stand up and rest for 2–3 minutes, then do it again for 5 full repetitions. Once that is complete do 1 minute each of arm circles to the side, to the front, and overhead. SQUAT Primary Work: Jump squats, squat thrusts, lunges Gut: 1 minute of crunches, 1 minute of reverse crunches MetCon: Run 1 mile Directions: Set a timer for 3 sets of 20 seconds. Do 20 seconds of jump squats, 20 seconds of squat thrusts, and 20 seconds of lunges. Rest 2 minutes. Repeat this for a total of 3 rounds. Although you are trying to get maximum repetitions, do not sacrifice range of motion or form for increased repetitions.
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Begin Reading Table of Contents Abo
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This book is dedicated to Marc Lee,
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PART 1: THOUGHTS
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The driver of daily execution. The
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The answer is simple: The men that
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It is because you haven’t created
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That book isn’t going to write it
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to be. And you become that person t
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You have to decide that you are goi
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and I move forward. With my fists c
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The worst thing about incoming arti
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When your feelings are screaming th
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Let the enemy stop. Let the enemy r
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Discipline will not allow that. Dis
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smarter? Is this what I want to be?
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Go out in a blaze of glory, fightin
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or give in. I’m going to stand. I
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terrain—I am going to be there wa
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They choose to become who they want
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what you really need to be afraid o
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And The Warpath leads to control an
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It isn’t going to make you strong
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est you could…” and “The deck
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need rest or you need a break—the
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We get one shot at this gig right h
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You never moved. In fact: You might
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Hesitation allows the moment to pas
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Draw fire—yes: Draw fire. That’
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company. Didn’t get the job you w
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Without death, there is no life. An
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And of course: I will get tired. I
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and through unwavering discipline
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ME VERSUS ME There are people in th
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REMAIN VIGILANT It wasn’t in a wa
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FEAR Fear is normal. Every person f
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THE DARKNESS The sun doesn’t shin
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OVERWHELMED Yes. Life can be overwh
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NEGATIVE TALK FROM NEGATIVE PEOPLE
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HOLD THE LINE Instead of going back
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and GO.
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LAUGHTER WINS Sure there is darknes
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PART 2: ACTIONS PHYSICAL TRAINING:
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Get some exercise done and pay atte
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overtraining—when we push the bod
Page 94 and 95: And once you are accustomed to it,
Page 96 and 97: pre-staged clothes. Brush your teet
Page 98 and 99: have a clear mind. For me, the bett
Page 100 and 101: FALLING ASLEEP Yes. It can be just
Page 102 and 103: POWER NAPS Power naps. They are rea
Page 104 and 105: THE WORKOUTS Everyone wants to know
Page 106 and 107: BUILDING THE HOME GYM Having a gym
Page 108 and 109: MARTIAL ARTS Everyone should train
Page 110 and 111: enefits even if you never need to u
Page 112 and 113: someone grabs you, you are in a gra
Page 114 and 115: Wrestling is a grappling art, perha
Page 116 and 117: WHERE TO TRAIN When picking a good
Page 118 and 119: IMMEDIATE ACTION DRILLS: FACING A T
Page 120: have to use your weapon, do it quic
Page 123 and 124: BALANCE Homeostasis is the tendency
Page 125 and 126: ADDICTED TO SUGAR Sugar truly is ad
Page 127 and 128: • Potatoes • Refined salt • R
Page 129 and 130: FASTING Newsflash: YOU DON’T HAVE
Page 131: You can actually make it a few days
Page 134 and 135: STRETCHING Stretching is an importa
Page 136 and 137: DEALING WITH INJURIES AND ILLNESS Y
Page 139 and 140: APPENDIX: THE WORKOUTS
Page 141 and 142: For instance, if you are doing dead
Page 143: Directions: Hold the handstand posi
Page 147 and 148: push-ups until you complete the set
Page 149 and 150: you have done 5 sets of push-ups. O
Page 151 and 152: INTERMEDIATE SERIES ONE PULL Primar
Page 153 and 154: INTERMEDIATE SERIES TWO PULL Primar
Page 155 and 156: INTERMEDIATE SERIES THREE PULL Prim
Page 157 and 158: INTERMEDIATE SERIES FOUR PULL Prima
Page 159 and 160: ADVANCED SERIES ONE PULL Primary Wo
Page 161 and 162: ADVANCED SERIES TWO PULL Primary Wo
Page 163 and 164: ADVANCED SERIES THREE PULL Primary
Page 165 and 166: ADVANCED SERIES FOUR PULL Primary W
Page 167 and 168: ROAD WARRIOR WORKOUTS Many jobs req
Page 169 and 170: ody is in need of a rest, and I can
Page 171 and 172: CONTINUED IMPROVEMENT AND EXPLORATI
Page 173 and 174: ABOUT THE AUTHOR JOCKO WILLINK serv
Page 175 and 176: CONTENTS TITLE PAGE COPYRIGHT NOTIC
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