I've actually done the tee thing with a rubber range tee. The actual bucket seemed to help more, it's much more noticible.
The clock reference came from my boss. He said "I need to hit this thing at 1'oclock to get it turned over" I inquired and thought it was a pretty good reference.
As far as extending your arms, they should just follow your body around... That was in lessson #1 Staying connected
I've been focusing on that for the last month or so.