Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )
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ADVANCED SERIES ONE<br />
PULL<br />
Primary Work: 5 sets of weighted pull-ups and pull-ups<br />
Secondary Work: Hang cleans Gut: 100 V-ups, 100 Russian twists<br />
MetCon: 25 pull-ups/run 400 meters x 4<br />
Directions:<br />
• Utilize a weight belt or weight vest of ~20% of your body weight.<br />
Complete 5 sets of dead-hang weighted pull-ups, resting 1–2 minutes<br />
between each set. Then <strong>com</strong>plete 5 sets of weighted kipping pull-ups,<br />
resting 1–2 minutes between each set. Next, remove the weight belt and<br />
<strong>com</strong>plete 5 sets of dead-hang pull-ups. Finally do 5 max sets of nonweighted<br />
kipping pull-ups.<br />
• Do 6 sets of hang cleans, with a weight that allows you to do 3–6<br />
repetitions per set while maintaining good form.<br />
• Gut: Do 100 V-ups followed <strong>by</strong> 100 Russian twists.<br />
• MetCon: Do 25 pull-ups, then run 400 meters. Repeat for a total of 4<br />
rounds.<br />
PUSH<br />
Primary Work: Weighted ring-dips, weighted bar-dips<br />
Gut: 5 sets of hanging leg-raises<br />
MetCon: Power snatch/clap push-ups/burpees 20, 15, 10, 5<br />
Directions:<br />
• Utilize a weight belt or weight vest of ~20% of your body weight.<br />
Complete 5 sets of weighted ring-dips, resting 1–2 minutes between each<br />
set. Then <strong>com</strong>plete 5 sets of weighted bar-dips, resting 1–2 minutes<br />
between each set. Next, remove the weight belt and <strong>com</strong>plete 5 sets of<br />
ring-dips. Finally, do 5 max sets of unweighted dips.<br />
• Gut: Do 5 sets of hanging leg-raises.<br />
• MetCon: Perform rounds of power snatches, clap push-ups, and burpees<br />
with 20, 15, 10, and 5 repetitions as fast as possible. For the power<br />
snatches use ~30–40% of your body weight.<br />
LIFT<br />
Primary Work: Snatch, clean and jerk, deadlift<br />
Gut: GHD sit-ups x 100 MetCon: 6 x 100-meter shuttle runs