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

highly recommended prior to these workouts. If you cannot perform these
deadlifts with strict technique and form, DO NOT DO THEM. YOU WILL GET
INJURED.
• Perform 8–10 sets of deadlift, building up to 4 sets with a weight
that allows you to complete 2–4 repetitions.
• Gut: Do 100 GHD sit-ups.
• MetCon: Set up a bar with ~150% of your body weight, and one bar with
~60% of your body weight. For time, perform 4 rounds of HSPUs, clean
and jerks with ~60% body weight, and deadlifts with ~150% body weight
with these repetitions: 20, 15, 10, 5.
SQUAT
Primary Work: Back squat
Gut: 100 sit-ups with ~20% body weight on chest
MetCon: Overhead squat/back squat/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.
• Perform 8–10 sets of back squats, building up to 4 sets with a weight
that allows you to complete 2–4 repetitions.
• Gut: With a plate on your chest of approximately 20% body weight,
perform 100 sit-ups.
• MetCon: For time, perform 4 rounds of overhead squats with ~60% body
weight, followed by back squat with 100% body weight for repetitions of
20, 15, 10, 5. Run 400 meters between each round.
Again: During the lifts, keep form tight and correct.