So I asked for some advise on how to get ready for the HKC Cert. I know Im not ready yet. I just wanted some tips to help with my long term goals. I was encouraged to start doing longer swing workouts. ie, 1 hour and 2 hour workouts just to get ready for the day. I think the 2 hours is more like peeking when getting ready for competition and Im going to progressively work to get there. and when I do I know ill be ready for the HKC. At last the swings portion. So im using some more of Tracy reifkinds workouts. Here is one I came across, I modified it slightly the last "round" was supposed to be with the 20kg as well and I knew my grip would not hold up so i dropped it down to the 16kg. still I felt like it was a great step in the right direction. And Im building my time. 45min. And It was a 1000 rep workout!

Warm up

40 2 hand swings x16kg, 1 min on 1 min rest x 5 sets = 10 min. total

Work sets

#1
10 L, 1o R, 10 L, 10 R, 10 L, 10 R, 1 hand swings w/16kg. = 1.5 min. on, 1 min. rest

#2
40 2 hand swings w/20kg. 1 min on, 1 min. rest

#3
10 L, 10 R, 10 L, 10 R, 10 L, 10 R, 1 hand swings w/16kg. 1.5 min, on 1 min. rest

I alternated sets #1, #2, #3 in order x 5 rotations. All three sets took 7 min. x 5 = 35 min.

total time 45min.