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

Directions:
• Form and technique are absolutely critical. Sacrificing proper form
will not make you stronger; it will only make you injured. Attending a
live, hands-on coaching program by a professional for these lifts is
highly recommended prior to these workouts. If you cannot perform these
lifts with strict technique and form, DO NOT DO THEM. YOU WILL GET
INJURED.
• Begin snatching 3–5 repetitions per weight. Increase weight toward
maximum 5–20 pounds each lift, looking to reach your maximum in
approximately 8 sets. Once you have missed a weight 2 times, switch to
the clean and jerk. Continue to add weight in 5–20 pound increments
until you reach your maximum, which you are trying to do in
approximately 6 sets. Once you have missed 2 clean and jerks, switch to
the deadlift. Continue to add weight in increments of 10–50 pounds
until you have reached your maximum. Once you have reached your
maximum, do 2 singles at that weight.
• Gut: Do 100 GHD sit-ups.
• MetCon: 6 x 100-meter shuttle runs
SQUAT
Primary Work: Overhead squat, front squat, back squat
Gut: Hanging leg-raises MetCon: 2-mile run
Directions:
• Maintain strict form when doing these exercises. Failure to do so can
and will result in serious injury. Do not let your ego dictate the
weight you use.
• Rest approximately 2 minutes between each of these sets. Begin
overhead squats in 3–5 repetitions per weight. Increase weight toward
maximum 5–20 pounds each lift, looking to reach your maximum in
approximately 8 sets. Once you have missed a weight, switch to the
front squat. Continue to add weight in 5–20 pound increments until you
reach your maximum, which you are trying to do in approximately 6 sets.
Once you have missed a front squat, switch to the back squat. Continue
to add weight in increments of 10–20 pounds until you have reached your
maximum. Once you have reached your maximum, do 2 singles at that
weight.
• Gut: 5 sets of max hanging leg-raises.
• MetCon: Run 2 miles at a good pace, but not with an all-out effort.
The goal is to loosen the legs after heavy work.
Again: During the lifts, keep form tight and correct.