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

down the pyramid breaking up sets as needed and resting 1–2 minutes
between sets.
• Once dips are completed, do the same thing again, but using strict,
full-range-of-motion push-ups.
• Use a PVC pipe or an extremely light weight to perform the snatch. Do
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: Tabata body-weight deadlifts followed by Tabata HSPUs
Secondary Work: Clean and jerk movement drills
Gut: 4 max sets of hanging straight leg-raises
MetCon: 6 x 100-meter shuttle runs
Directions:
• For the Tabata protocol, set a timer for 8 sets of 20 seconds of work
followed by 10 seconds of rest. Use this protocol to do the max number
of deadlift repetitions with body weight on the bar. Strict form is
paramount to avoid injury. Once the deadlifts are complete, do the same
protocol for HSPUs.
• For the clean and jerks, 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 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 back squats ~100% body weight
Secondary Work: 3 max sets of front squats ~50% body weight
Gut: 3-minute plank MetCon: 2-mile run
Directions:
• Back squat max reps with ~100% body weight for 8 sets. Rest
approximately 2 minutes between each set. Do not go to muscle failure,
only muscle fatigue. Keep form right and correct. Failure to maintain
proper form can result in serious injury.
• Front squat max reps with ~50% 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.
• Gut: Hold the plank position for 3 minutes.
• MetCon: Run 2 miles at a good pace to get metabolic conditioning, but
also to loosen the legs after the high-intensity work. Run hard, but
not with an all-out effort.