My workout, criticism needed please

I've recently transitioned from gymnasts to coach and sick of getting "flabby and weak" so i decided to keep doing strength. Here's what I plan to do in between classes.

I usually only have an hour and a halfish or so though so i'll probably get in either rings or p-bars or legs, then core

Rings:

5x5 L-cross pulls with feet on swiss ball

5x5 planche to maltese to back lever with feet on swiss ball

5x5 lever tick tocks

5x5 front lever rock to muscle up to hollow body press handstand repeat (keep body straight the whole time)

2xTime statics: front levers/back levers/cross/straddle planche/ handstand / maltese with bungee rig / invert cross with bungee rig

2x spotted sequences

Pbars:

3x10 all in one set:[between p-bar horizontal pull ups to dip swing to english hand to one bar behind the back dips to push ups]

3x5 press handstands [1 set hollow body press, 1 pike, 1 straddle]

3xacross V to straddle to planche

3xacross inclined bars dip hops across

3 ropes in a row, no legs.

2x double rope hops

Legs:

on runway:

4x lunges

on beam:

2x50 calf raises out, in, right and left (do the varied positions help?)

2x25 toe raises

on the squishy landing mat:

2x50 right left and together tuck jumps, and squat jumps

on floor:

2x30 hip flexor pike raises

2x30 hip flexor straddle raises

Core:

2x15 all in one set [V-ups, straddle-ups, tuck-ups, 30 sec flutter, 30 sec scissor, hold 30]

2x15 all in one set [lt, rt, oblique bridges up and downs rocks and hold 30)

on bar:

2x15 try for all in one set[ 10 leg raises (stopping at L) , straddle backs (stopping at L) pull to front lever (or pull up rock back to lever) ]

2x5 lt and rt body circles

2x15 pommel heel drivers

2x15 full body candlestick raises

2x15 light stiff leg dead lifts

2x15 light good mornings

All out pommel circles (strict form until 50 then semi lax after to get more in if necessary)

Random stuff im working on the side:

inverted muscle up negatives

one arm pullup negatives

heavily weighted pullups

wall planche push ups

floor pseudo planche pushups

behind the back overhead no legged ropes

questions comments suggestions? I feel like im missing something and that this is heavily skewed toward upper body....

Looks a little excessive. Try to narrow it down to things you want to work on instead of just throwing everything you could think of into it.

For example, the rings stuff is a heavy workload all by itself. You may want to just do a couple of pulling and pushing motions respectively for lower/higher reps (or even do repeated strength sequences instead if you can still do some).

Excessive is just my personality.

When i used to train regularly I'd arrive hours early, stay late and neglect my gymnastics work to do strength all day.

Anyways today I ran to my gym (3.5 miles) then did the entire rings set minus the spotted sequence and the bungee rigs, got in 2 sets of the pbar sequence, three ropes and one set of stomach on the high bar in a collective hour, I'm going to test the pbar set tomorrow.

I don't have any specific goals, just to get back to as strong as i was when i stopped.

haha i never planned to do all of it in one day

anyways...revised

Monday: Rings, Core B

Tuesday: (morning weight lifting class) Legs, Tramp

Wednesday: Pbars, Core B

Thursday: (morning weight lifting class) Core A, Randoms

Friday: Run (3.5 miles) Rings, Tramp

Saturday: event work, Randoms

Sunday: off

Rings:

5x5 L-cross pulls with feet on swiss ball

5x5 planche to maltese to back lever with feet on swiss ball

5x5 lever tick tocks

5x5 front lever rock to muscle up to hollow body press handstand repeat (keep body straight the whole time)

2xTime statics: front levers/back levers/cross/straddle planche/ handstand / maltese with bungee rig / invert cross with bungee rig

2x spotted sequences

Pbars:

3x10 all in one set:[between p-bar horizontal pull ups to dip swing to english hand to one bar behind the back dips to push ups]

3x10 back up rise front up rise

3x5 press handstands [1 set hollow body press, 1 pike, 1 straddle]

3xacross V to straddle to planche

3xacross inclined bars dip hops across

Legs:

on runway:

4x lunges

on beam:

2x50 calf raises out, in, right and left (do the varied positions help?)

2x25 toe raises

on the squishy landing mat:

2x50 right left and together tuck jumps, and squat jumps

on floor:

2x30 hip flexor pike raises

2x30 hip flexor straddle raises

Core A:

2x15 all in one set [V-ups, straddle-ups, tuck-ups, 30 sec flutter, 30 sec scissor, hold 30]

2x15 all in one set [lt, rt, oblique bridges up and downs rocks and hold 30)

on bar:

2x15 try for all in one set[ 10 leg raises (stopping at L) , straddle backs (stopping at L) pull to front lever (or pull up rock back to lever) ]

2x5 lt and rt body circles

2x15 pommel heel drivers

2x15 full body candlestick raises

2x15 light stiff leg dead lifts

2x15 light good mornings

All out pommel circles (strict form until 50 then semi lax after to get more in if necessary)

Core B

1x10 all in one set [leg raises, straddle backs, lever pulls, windshield wipers]

1x5 lt rt hanging full body circles

2x30 alternate V-up tuck up for speed

Randoms / mess arounds

3 ropes in a row, no legs.

2x double rope hops

inverted muscle up negatives

one arm pullup negatives

heavily weighted pullups

heavily weighted ring dips

wall planche push ups

floor pseudo planche pushups

floor hollow body presses

behind the back overhead no legged ropes

Now this is all in one day? if it is you should think about changing your routine, and on Saturdays you have event work, but I would think back/front uprise would actually be event work, and as for your core routine , it's very over worked, as for your leg raises, you should bring them up to the bar thats what I do and I've seen improvements in my core.

As for cross work and any other static movement I've tested this sequence that I follow when I'm training the cross, back lever, front lever; first you get into a support, or a inverted hang for the levers, and for your first set you go down into the skill hold for half of your maximum, then for your next set without getting off the rings you hold that skill for 1/4 of the time and for your last set you do this once again, now say for a cross, you come from the static hold and pullout of the cross, same for the levers you try to stay straight body and go back into the inverted hang for a rest.

Your going to have to be careful, because I was going nuts and training everyday and little injuries and lots of sore joints started to pop up, so make sure you are resting up more. Because if you get hurt in gymnastics you whole season can be shot because of tendinitis, or a pulled muscle, you also need to stretch although you didn't list it in your routine a good gymnast needs to flexible to help with form.

Other than that if your not already a strong guy and by the looks of your routine your crushing me in skill and strength you will soon be a really strong guy.

haha not all in one day

"Monday: Rings, Core B

Tuesday: (morning weight lifting class) Legs, Tramp

Wednesday: Pbars, Core B

Thursday: (morning weight lifting class) Core A, Randoms

Friday: Run (3.5 miles) Rings, Tramp

Saturday: event work, Randoms

Sunday: off "

as for the leg raises, they start in L then up to the bar and back down to L (not all the way down). I find these to be more effective since it forces you to tense the entire way down and all the way up.

I don't compete anymore, i just do strength.

I stretch when I coach so at least 2 times a day, forgot to mention that.

I'll try that rings set though, but it's hard to gauge what a fraction of my maximum is though.