I’m coaching but the sprinting always takes place before the lifting UNLESS it is done as a split as in morning lifting and sprinting in the afternoon. The typical CF recommendation is at least 4-5 hours between sessions. Otherwise, the best option is to sprint/mb throws/plyos and lift afterwards since the lifting is there to help the sprinting and not the other way around in our case since we have sprinters/hurdlers/jumpers.
Also, due to weight room restrictions (too small to accomodate an entire team) we have to go with a morning group to lift and sprint in the afternoon and another group to sprint and lift afterwards in the afternoon. If I had the proper facility, I’d have everyone sprint first and lift after though the option we have to use with some seems to work fine.
I understand the wanting it all mentality and you can certainly achieve improvements in most areas but you cannot maximize everything at once. You have to go with optimal levels of each. So if sprinting is the priority, and I’m assuming it is, you can only gain but so much at the same time in those other areas but you can still make improvements in many capacities.
On your UB session, where is the back work? I see a great deal of pressing movements and that is necessary but I think you need to balance out the work you do and provide some stimulation for the upper back- pulling actions. Pull-ups, chin-ups, bb or db rows.
You could use some total body pulls as well such as cleans, clean pulls, mid thigh pulls, deadlifts and some low back/hamstring intensive work such as RDL’s, hypers, glute-ham raises, reverse hypers etc. Note that I’m not advocating you do all of this at one time but you include some of it at any given time.
It looks like you do too much pressing and too much direct leg work with very little work done on the upper back, lower back or hamstrings (other than the involvement in the exercises you have listed by those muscle groups).
If you are a sprinter, then you need to be doing some amount of sprint work and plyos nearly year around.
I think you need to look into purchasing some of Charlie’s products. I have many of them and highly recommend his works but you will need to learn much of the basics. I hope you understand I’m not trying to rip on you but it would be very useful if you saw how he lays out a training program. This would be helpful so you have a better understanding of the interplay between the various training components.
Don’t get caught up in using the same sets/reps for exercises nor the same exercises year round. That will also lead to plateauing.