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

40 repetitions with perfect form.
• Gut: Do 100 V-ups followed by 100 Russian twists. Break the sets if
you have to.
• MetCon: Do the burpees. Fast.
LIFT
Primary Work: 8 max sets of HSPUs (Handstand Push-ups) and 8 sets of
body-weight deadlifts
Secondary work: Clean and jerk movement drills
Gut: 4 sets of hanging straight leg-raises, max reps
MetCon: 6 x 100-meter shuttle runs
Directions:
• Do 8 max sets of HSPUs followed by a set of deadlifts with your body
weight on the bar. Do not go to complete muscle failure on deadlifts.
Instead, go to muscle fatigue and then stop so you can keep form
correct to avoid injury.
• For the clean and jerk, use an extremely light weight (approximately
25% of body weight) to practice perfect form for 30 single repetitions.
• Gut: Hang on the pull-up bar and raise your straightened legs as high
as you can. Do max reps and then rest 2–3 minutes. Perform 4 sets.
• MetCon: Complete 6 sets of 100-meter shuttle runs with 1 minute of
rest between work.
SQUAT
Primary Work: 8 max sets of front squats ~50% body weight
Secondary Work: 3 max sets of back squats ~100% body weight
Tertiary Work: Overhead squat movement
Gut: 3-minute plank MetCon: 2-mile run
Directions:
• Front squat with ~50% body weight for 8 sets. Rest approximately 2
minutes between each set. Do not go to muscle failure, only muscle
fatigue. Failure to maintain proper form can result in serious injury.
• Back squat with ~100% body weight for 3 sets. Rest approximately 2
minutes between each set. Maintain proper form and do not go to muscle
failure, only muscle fatigue.
• Do 50 overhead squats with a PVC pipe or an extremely light weight.
• MetCon: Run 2 miles at a good pace to get metabolic conditioning, but
also to loosen the legs after the higher intensity work. Run hard, but
not with an all-out effort.