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

Recommendations

Info

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.
ADVANCED SERIES THREE PULL Primary Work: 3 minutes on 1-minute rest: muscle-ups, L-sit pull-ups, L-tuck pull-ups, dead-hang pull-ups, dead-hang chin-ups, kipping pullups Secondary Work: Hang cleans Tertiary Work: Reverse curls/curls Gut: 100 V-ups, 100 Russian twists, MetCon: 20, 15, 10, 5 of pull-ups/cleans Directions: • Set your timer for 3 minutes of work followed by 1 minute of rest. Perform as many muscle-ups as you can in 3 minutes, then rest 1 minute. Repeat the same pattern for L-sit pull-ups, L-tuck pull-ups, dead-hang pull-ups, dead-hang chin-ups, and kipping pull-ups. Once your time is up for kipping pull-ups, continue doing kipping pull-ups until you reach 100. • 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. PUSH Primary Work: 3 minutes on 1-minute rest: ring-dips, ring push-ups, dips, clap push-ups, deep push-ups, push-ups Secondary Work: Snatch movement Gut: 5-minute plank MetCon: Burpees 3x3 Directions: • Set your timer for 3 minutes of work followed by 1 minute of rest. Perform as many ring-dips as you can in 3 minutes, then rest 1 minute. Repeat the same pattern for ring push-ups, dips, clap push-ups, deep push-ups, and regular push-ups. Once your time is up for push-ups, continue doing push-ups until you reach 100. • Do 40 repetitions of the snatch movement with an extremely light weight. • Gut: Hold the plank position for 5 minutes.
Page 4 and 5:
Begin Reading Table of Contents Abo
Page 6 and 7:
This book is dedicated to Marc Lee,
Page 9 and 10:
PART 1: THOUGHTS
Page 11 and 12:
The driver of daily execution. The
Page 13 and 14:
The answer is simple: The men that
Page 15 and 16:
It is because you haven’t created
Page 17 and 18:
That book isn’t going to write it
Page 19 and 20:
to be. And you become that person t
Page 21 and 22:
You have to decide that you are goi
Page 23 and 24:
and I move forward. With my fists c
Page 25 and 26:
The worst thing about incoming arti
Page 27 and 28:
When your feelings are screaming th
Page 29 and 30:
Let the enemy stop. Let the enemy r
Page 31 and 32:
Discipline will not allow that. Dis
Page 33 and 34:
smarter? Is this what I want to be?
Page 35 and 36:
Go out in a blaze of glory, fightin
Page 37 and 38:
or give in. I’m going to stand. I
Page 39 and 40:
terrain—I am going to be there wa
Page 41 and 42:
They choose to become who they want
Page 43 and 44:
what you really need to be afraid o
Page 45 and 46:
And The Warpath leads to control an
Page 47 and 48:
It isn’t going to make you strong
Page 49 and 50:
est you could…” and “The deck
Page 51 and 52:
need rest or you need a break—the
Page 53 and 54:
We get one shot at this gig right h
Page 55 and 56:
You never moved. In fact: You might
Page 57 and 58:
Hesitation allows the moment to pas
Page 59 and 60:
Draw fire—yes: Draw fire. That’
Page 61 and 62:
company. Didn’t get the job you w
Page 63 and 64:
Without death, there is no life. An
Page 65 and 66:
And of course: I will get tired. I
Page 67 and 68:
and through unwavering discipline
Page 69 and 70:
ME VERSUS ME There are people in th
Page 71 and 72:
REMAIN VIGILANT It wasn’t in a wa
Page 73 and 74:
FEAR Fear is normal. Every person f
Page 75 and 76:
THE DARKNESS The sun doesn’t shin
Page 77 and 78:
OVERWHELMED Yes. Life can be overwh
Page 79 and 80:
NEGATIVE TALK FROM NEGATIVE PEOPLE
Page 81 and 82:
HOLD THE LINE Instead of going back
Page 83 and 84:
and GO.
Page 85 and 86:
LAUGHTER WINS Sure there is darknes
Page 88 and 89:
PART 2: ACTIONS PHYSICAL TRAINING:
Page 90 and 91:
Get some exercise done and pay atte
Page 92 and 93:
overtraining—when we push the bod
Page 94 and 95:
And once you are accustomed to it,
Page 96 and 97:
pre-staged clothes. Brush your teet
Page 98 and 99:
have a clear mind. For me, the bett
Page 100 and 101:
FALLING ASLEEP Yes. It can be just
Page 102 and 103:
POWER NAPS Power naps. They are rea
Page 104 and 105:
THE WORKOUTS Everyone wants to know
Page 106 and 107:
BUILDING THE HOME GYM Having a gym
Page 108 and 109:
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 and 160: ADVANCED SERIES ONE PULL Primary Wo
Page 161: ADVANCED SERIES TWO PULL Primary Wo
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
show all

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

Create successful ePaper yourself

Delete template?

Save as template?