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@khohanguc Any time! Let me know if you have specific questions! I have been doing this protocol for about two years now.

@khohanguc Do not mistake the miles stone for a starting KB weight. I suggest you start with 16kg if it is too heavy go for 14kg. Simple is the word used for the weight you “own” this means the simple will be moving with your progress. Sinister will be the next weight up, we usually go up 4kg at...

@yangum I think in your case you will be fine because you need to develop that upper body strength. Just keep in mind and if you feel like you are burning out just switch it up for some leg exercises.

@yangum I agree with what they are saying. Ive been doing S&S 3 times a week and gymnastics rings 2 times per week its been good. Just try to get some legwork in there I feel I have gotten my shoulders a little tired and needed to ease back from the calisthenics. Listen to your body!

@benthebeliever Once you love the process things will fall into place, I am addicted to KBs now and cant stop!

@pencillead I recommend you get a 12kg this will work for swings (start with deadlifts to get the hinging down you want to keep your upper body fixed and all of the movement will come from the hinge). You could also get 6kg and 8kg for pressing and maybe a Tukish get up. You can do some gorilla...