I did do the full range of motion and started from dead hang; sometimes I did them slowly, but often just at a regular speed, though definitely never fast. I did not usually do multiple sets so usually was fully rested between sessions. IIRC was sleeping fairly standard at the time ~8 hrs. I don't carry a lot of muscle / strength naturally which may or may not be relevant; e.g. my untrained grip strength is very low, only slightly higher than my wife's.