So as to not be another "cook in the kitchen" please follow @Kenneth Bolyard's suggestion, first. @renegadenate also made a good suggestion (every :45 is an option to this as well). Both suggestions are a progression to the current plan, and it appears you might be ready for it. Kenneth's is a much more gradual progression (I like gradual changes). Starting with his, and moving toward Nate's just set up your next 8-12 weeks of training! A periodization model that uses plans that become more and more dense before cycling back to a less dense plan with heavier weights is often an excellent endurance cycle to follow.
Rather than adding more suggestions, I do have a couple of informational thoughts, based on the comments. I saw some comments about ballistics and grinds...When it comes to tracking HR, definitely look to it with ballistics vs grinds. I believe the StrongEndurance manual has more detail about ballistics vs grinds when it comes to training cardio. There are many variables when talking about a grind; Iron Cardio, Strong Endurance, and KB AXE cover them well. On the topic of grinds...There are some ways to build muscular endurance with grinds, but generally speaking, gaining raw strength might just be the best. EX) if you can deadlift 600lbs, then a 300lb deadlift for max reps will look enduring. If your max deadlift is 400lbs, then a 300lb deadlift for max reps will look less enduring. If you want more endurance out of a grind, get stronger.
Back to the specific exercises you're doing...With alternating swings and power push-ups, the push-up will always have a lower HR because of the prone body position and smaller muscle groups being worked in comparison to the swing. Adding a band for resistance can potentially help, although you might find it then becomes more of a grind, and will build acid quicker. So, when alternating these two exercises, be prepared for the push-ups to offer more recovery for the swings than the swings offer to the push-ups.
Rather than adding more suggestions, I do have a couple of informational thoughts, based on the comments. I saw some comments about ballistics and grinds...When it comes to tracking HR, definitely look to it with ballistics vs grinds. I believe the StrongEndurance manual has more detail about ballistics vs grinds when it comes to training cardio. There are many variables when talking about a grind; Iron Cardio, Strong Endurance, and KB AXE cover them well. On the topic of grinds...There are some ways to build muscular endurance with grinds, but generally speaking, gaining raw strength might just be the best. EX) if you can deadlift 600lbs, then a 300lb deadlift for max reps will look enduring. If your max deadlift is 400lbs, then a 300lb deadlift for max reps will look less enduring. If you want more endurance out of a grind, get stronger.
Back to the specific exercises you're doing...With alternating swings and power push-ups, the push-up will always have a lower HR because of the prone body position and smaller muscle groups being worked in comparison to the swing. Adding a band for resistance can potentially help, although you might find it then becomes more of a grind, and will build acid quicker. So, when alternating these two exercises, be prepared for the push-ups to offer more recovery for the swings than the swings offer to the push-ups.
