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hard, more like plate mail of the middle ages. However, having a type of semi-rigid plate that captures the barbs and prevents complete penetration of the plate to touch your skin would be key. Some type of rubber or nylon plate, let's say as rigid as nylon straps used on professional grade parachutes or backpacks would probably be tough enough. The fibers would be tightly wound enough to absorb much of the energy, similar to Teflon bullet resistant vests. You can have, and I'll say it, tinfoil, on the outside of the plate, to send the charge to some insulated wires to find a way to either dissipate or store the charge, in a capacitor or battery. The part of the plate in contact with the skin would be insulated with a rubber backing, though nowadays, you can make it as comfortable as clothing.
If you restrict the size of the plate to the upper torso, it wouldn't impede movement, though it would probably be wise to have two plates, one for the back as well. It would be composed of 3 layers, each serving a specific purpose, a conductive layer on the outside, whether tinfoil, aluminized plastic or rubber, whatever. A nylon center layer, to absorb the impact of the barbs, and to capture them, and then an insulating layer of rubber or another non-conducting substance.
As far as protection from microwaves, well, there are several ways to do it, the problem is that you would have to be protected from head to toe, because such devices affect the entire surface area of your body. The other problem is having conductive objects on your person actually increases the risk of possible electrocution and burns.
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