beginner gymnastic program

[x3none]

Hey there. After completing my gymnastics course at the university i decided to make my own bodyweight strength programme, as i do not have money for going to the gym and need to maintain my physical fitness. After searching in topics of this forum, i found this website:

http://www.eatmoveimprove.com/2010/3/th ... -training/

Here are the fundamentals needed to make own training program. According to these, a training must consist of 4 parts:

1) warmup

2) skill work

3) strength training

4) cooldown.

First: i do german hangs, exercises with band(for rear deltoids, for example), burpees, wrist pushups, and stretching for splits( suspicious, as my further exercises do not involve legs and split stretching, as i know,should better be done before going to sleep, no leg movements after stretching).

Second: handstand work for 5 minutes aside the wall (the nasty thing, standing time varies from 1 sec to 10, very hard to control because my fingers arent so strong to prevent hitting the wall with my feet and i do not know how to use shoulders to balance myself)

manna work: L-sit for 15 seconds, every training i try to sit for more and more

planche work: 20-25 sec in this stand http://img16.imageshack.us/img16/1327/tuckpl.png , every time i try to stand more and more.

after these i start strength training:

5 muscle-ups (with a little swinging at the start, cant do the proper MU.number of reps and successful performing depend on the level of exhaustion(after manna work and planche work my triceps and ulna-radial muscles are tired already)

8-10 HSPU-s

3x6 wide grip pullups (cant do 4x6 )

front lever work( falling down with the straight body from the candle position and holding straight for 15 secs in the place of 45 degrees with the ground)

Fourth: Cooldown, lats,pectorals,triceps, and flexor muscles stretching

This is my program i made up myself. However, if it would have been ideal i wouldnt write here to ask some questions.

How to construct the program in this way to not to start strengh training being too exhausted after skill work?(skill work after strengh training isnt better,i think). how to use shoulders in a handstand to develop balance? Is that true that increasing the time spending in L-sit or in that thing for learning planche will allow me to get my L-sit higher and planche with more straight legs? Which exercises would you recommend for learning back lever on parallel bar? I would be very pleased if somebody helps me with these issues

[Aaron Griffin]

What are your end goals?

[x3none]

heyps. final goals, hmm... proper muscle up, planche, both front and black levers, manna.