Descending Ladders w/timed rest periods

This protocol will hit your grip endurance hard and improve your recovery time, by timing your rest periods. I use this set structure when working on 360s, but it would work well for 10 to 2s as well.

Equipment needed:
macebell
programmable round timer

Set your timer for a 30 second countdown, but don't start it. Begin with a long set of 360s in your off-hand grip (left hand closer to the head for right-handed macemen). You should go until you have a strong burn going - I like to get 40 or 50 quality reps in this first set without a break. Park the macebell on the ground and start the timer. As the 30 seconds ticks down, shake out the tension in your arms and hands. Consciously relax those muscles – try to mentally connect with the muscles that are tightest.

When the timer beeps, it’s time for another set. This set will be shorter – if you did 40 reps in your first set, shoot for 30 or 35 in this one. Again, park the macebell and start the timer. You will continue doing slightly shorter sets with 30 seconds of rest between each. Continue until you have counted down to a set of 5, or until your form begins to break down.

The last time I did this protocol, my sets looked like this:
50, 40, 35, 30, 25, 20, 10, 5
You aren’t matching reps in each grip (If you add it up, I did 120 reps in my off-hand grip, and 95 on the strong side) but your off-hand grip is getting the most work, so I don’t worry too much about trying to compensate.

If you are comfortable with 30 seconds of recovery, try reducing the rest to 20, or even 10 seconds - that'll definitely give you a pump!

Enjoy!