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

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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.
ADVANCED SERIES TWO PULL Primary Work: 30 muscle-ups, 100 dead-hang pull-ups, 100 kipping pullups for time Secondary Work: Hang cleans Tertiary Work: Reverse curls/curls Gut: 100 V-ups, 100 Russian twists, 100 sit-ups, 100 reverse crunches MetCon: 20, 15, 10, 5 of pull-ups/cleans Directions: • Do 30 muscle-ups, followed by 100 dead-hang pull-ups, followed by 100 kipping pull-ups as fast as possible. • Do 6 sets of hang cleans, with a weight that allows you to do 3–6 repetitions per set while maintaining good form. • Complete 5 sets of reverse curls followed by curls, with a weight that allows you to complete 8–12 repetitions. • Gut: Do 100 V-ups followed by 100 Russian twists. • MetCon: Perform 4 sets of cleans/pull-ups with these repetitions: 20, 15, 10, 5. Utilize ~60% body weight for the cleans. PUSH Primary Work: Ring-dips, dips, ring push-ups, push-ups Gut: 5 sets of hanging leg-raises MetCon: 100 burpees for time Directions: • Do 100 ring-dips, followed by 100 dips, followed by 100 ring pushups, followed by 100 regular push-ups as fast as possible. • Gut: Do 5 max sets of hanging leg-raises. • MetCon: Complete 100 burpees for time. LIFT Primary Work: Deadlift Gut: 100 GHD sit-ups MetCon: Circuit HSPU, clean and jerk, deadlift 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
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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
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And once you are accustomed to it,
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pre-staged clothes. Brush your teet
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have a clear mind. For me, the bett
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FALLING ASLEEP Yes. It can be just
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POWER NAPS Power naps. They are rea
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THE WORKOUTS Everyone wants to know
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BUILDING THE HOME GYM Having a gym
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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 and 144: Directions: Hold the handstand posi
Page 145 and 146: MetCon: Run 800 meters, once as har
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: ADVANCED SERIES ONE 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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Discipline Equals Freedom Field Manual by Jocko Willink ( PDFDrive.com )

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