Here is my introduction: Age/Height/Weight:57, 5ft 9in, 65-69kg. Best sport: middle distance running. 2001 Seattle Masters champion in 1600m. Ran in the 1999 Boston marathon. Been jogging 30min 2-3 times/week since 2001. Quit jogging in 2017 due to knee minor knee soreness. History: 1979-2014 Weight Training 8-12 reps going from large to small muscle groups. 1-3 times a week. Never got really strong but stayed in shape. 2014-2016 Bodyweight Training using BW alternatives to the weight training I did before, based on YAYOG. In 2016 I also practiced NW. 2017 - 2018 S&S. Took 6 months of group lessons at a SF Kettlebell gym. Then started S&S at 16kg, progressed to 24kg. Felt ready to go to 28kg, but started getting niggling shoulder soreness (probably from the GU), and soreness in the right forearm (probably from 1H swing). I've never had issues like this before. So I changed from 1H to 2H swings, and although that improved things the soreness was still there. I also read some posts here and realized I wasn't taking enough rest. I was basically doing the swings in around 5min every time, and the GU's in 10min. Then this week I started getting a sore lower back. So I've decided to take a break from S&S until the soreness goes away. I will do some conditioning instead, jogging including some 4-5 min tabatas. I am thinking of doing a BW routine as an alternative to S&S, maybe NW? I don't think that will aggravate my soreness, as I was able to do bench presses 5 reps x 2 during the weekday at the gym at my workplace without any issues (unfortunately I just stopped working there) When I did NW before I could only do about 2-3 reps of OL squats going to around a 90 degree knee bend. I used to do them on stairs and could get down to about 2 steps high. For the OAPU I could only do 2-3 reps inclined at 3 steps high. I'd do 3 sets a day. Is that enough reps? If not what is the minimum reps/day that should be done? Thanks for any suggestions.